Okay,
Hello,
Hello,
Namaste.
So I invite you to join me for our next meditation.
This beautiful day,
You'll hear the sounds of the ocean crashing on the shores and the background and some birds chirping in the trees above.
So in this meditation,
We're going to do something a little bit different.
We're going to go back to body scanning,
Just so you have another experience of that.
These last couple of sessions,
We've been doing body awareness through rotation of consciousness.
And now we're going to go back to body scanning.
And we're going to play around more with energetic centers of the body and go on a little trip together.
So I invite you to take a comfortable seat.
Make sure your body feels stretched out.
If you need to,
You can stretch your arms up over your head or to the side or take a twist or a side bend to one side or the other.
Take a few deep breaths to let go of any stagnant energy in the body and to prepare your body and mind to sit in quiet meditation and contemplation for the next 20 minutes.
So go ahead and close your eyes now and take a few deep breaths in through the nose and out through the mouth,
In through the nose,
Out through the mouth.
And again,
In through the nose and let it go.
Relaxing your body open,
Opening the chest,
Opening the lungs,
Opening the heart,
Elongating the back of the neck,
Tucking in the chin slightly,
And maybe even pulling in the belly button a little bit just to activate the core to help you with strengthening your spine,
Sitting up nice and tall.
When you're ready to,
You can start to breathe only through the nostrils and start to notice the sounds around you one by one.
Begin with the sounds in the distance.
Continue with the sounds near to you.
Notice the way your body feels.
Notice the weight of your body on the earth.
The pull of gravity down to the earth,
Down to the floor,
The pressure of the earth against the bottom of your body and your legs,
The groundedness and sturdiness of the earth supporting you.
Seeing the sensations of your body,
All the sensations on the skin,
The heat and the cold,
The temperatures,
The air,
The humidity of the air.
Stepping down to the center of your chest,
Noticing your breath,
Expanding and contracting the center of your chest.
Notice feeling the blood rushing around your heart,
Underneath the skin.
Tune into the heart here,
The beginning of our practice and notice if there's anything that wants to be seen,
Heard or acknowledged,
If it's pain or if it's joy.
Notice resolving to allow whatever is to be okay,
Completely accepted and allowed,
Whatever is your experience right here and now.
Continuing on,
We'll move our focus to the top of our head and notice any sensations here at the crown of the head.
Begin to move slowly,
Scanning down around the head,
Down around the skull,
Scanning for all sensations on the skin,
Around the face and the neck,
The ears,
Down around the chest and the shoulders,
Continuing down the arms slowly and continuously.
And set the tips of the fingers,
Return back up to the shoulders slowly,
Just going at your own pace.
Once at the shoulders,
Begin to traverse down your torso,
The front,
The back,
The sides,
All around the body.
Getting at the hips and down to the legs,
All the way to the bottom of the legs and the feet.
Once at the toes,
Begin your journey back up the back of the body,
So the soles of the feet and the heels,
The calves,
The backs of the knees,
The backs of the thighs,
Around the bum and the low back and the hips,
All the way up the back from bottom to top,
Down the backs of the arms,
Back up again,
Up the back of the head to the top of the head.
And now moving our way back down,
But just in the front of the body,
Slowly down the face and the front of the neck,
Down the shoulders and the fronts of the arms.
Back up again.
Down the front of the chest,
The ribs,
The belly,
Down the front of the legs,
All the way down to the feet.
Once again,
Make your way up,
But at the back of the body,
So the soles of the feet,
The heels,
Calves,
Backs of the legs,
The bum,
The whole back from bottom to top,
Back of the neck,
Back of the head,
Finally arriving at the top of the head.
Notice your breath here remaining at the top of the head,
And then slowly move your way down the front of the face,
The neck,
The chest,
And arriving at the center of the chest,
Watching the breath rise and fall at the center of the chest.
Here we're going to count the breaths from 11 to 1,
Starting with inhale 11,
Exhale 11,
Exhale 10,
Exhale 10,
Inhale 9,
Exhale 9,
Inhale 8,
Exhale 8,
Inhale 7,
Exhale 8,
Exhale 9,
Exhale 7,
And continue on your own from 6 until 1,
Remaining focused and alert.
Now,
We're going to count the breaths from 11 to 1,
And then slowly move your way up,
Down to 12,
Once you have finished your counting,
Remain at the center of the chest,
Watching the breath rising and falling here.
Begin to sink deeper into the energetic center of the heart.
Just imagine yourself penetrating deeper under the layers of your skin,
Bone,
And tissue,
Into a beautiful light fills,
Love fills,
Glowing,
Energetic sphere or center in your heart.
Notice what you see and notice what you feel.
Feel the inner calm,
The inner tenderness,
And deep wisdom of this place to come alive for you.
You may notice colors.
If so,
What are those colors?
You may notice textures.
If this place had a shape,
What shape would it have?
What shape does it have for you right now in this moment?
Notice what comes up and what changes.
Allow the different feelings,
Emotions,
And sensations to arise without need to label,
Visualize,
Judge,
Or ignore.
Every experience is welcome here and unique to you.
If there are memories arising,
Just allow yourself to experience those memories.
If there are visuals of any sort,
Pay attention.
Keep breathing space around the center of your heart and inviting this center to express itself in any way.
Surrender to this moment with your heart.
Your heart,
That is story to tell.
What would that story be?
Take the next few moments to be here with your heart energy,
Your heart center.
An acceptance and allowance.
Take a moment to be here with your heart energy.
Take a moment to be here with your heart energy.
When you're ready to,
You can begin to deepen your breath.
And come back to your senses.
Taking a moment to honor your practice and your heart today and all the wisdom and beauty and acceptance that flows from our hearts.
So either touching that place with your hands,
Placing your hands together in prayer,
Or bow our heads to our chest.
Say thank you for this loving guidance today,
Connection to our higher self wisdom,
And acknowledging all that is sacred and true for us.
Namaste.
