To begin this meditation,
Start by settling into your position of choice.
Honoring your level of comfort by practicing in a seat or lying down.
Whichever you choose,
Be sure you won't fall asleep as you enter this state of meditation.
Once you settle in and arrive,
Close your eyes or soften your gaze gently.
Find length in the spine as you relax the body into the support beneath you.
Then scan your awareness through your body from head to toe.
Become aware of any areas of tension,
Allowing the next exhale you take to soften it.
As you breathe,
Each exhale surrenders your entire body,
Entering a state of ease with the breath.
Inhaling low into the belly,
Exhaling fully and completely.
Cycle through a few rounds of deep breathing as you relax the body and mind,
Allowing yourself to fully arrive here in the present moment.
Honoring the space that you've held for your meditation.
As you exhale,
Feel the body soothe and settle down.
Connect deeper through your breath and settle the energy of the mind with this mind-softening breath.
With this breath,
We will inhale in three parts towards the mind,
Then take one full exhale to settle the mind and land in the space of our bodies.
I'll guide you through a few rounds.
First,
Exhale to fully empty out the lungs,
Clearing any stuck or stagnant energy.
Then inhale one third of air towards the base of the brain.
Inhale another third towards the center of the brain.
Inhale the last third towards the top of the brain at the crown of the head.
Then exhale fully and completely out the mouth,
Draining the mind of any active thoughts with this one fluid breath out.
Inhale a third of air to the base of the mind.
Inhale another third to the core of the mind.
Inhale the last third to the crown of the mind.
And fully exhale out the mouth,
Soften the mind and integrate the body.
Inhale one third to your current thoughts.
Inhale another third to any distracting thoughts.
Inhale the last third towards any lingering thoughts.
Exhale one full breath out the mouth,
Expelling any thoughts of the past,
Fully dropping into the state of your body.
Then inhale one third of air towards the base of the brain.
Inhale another third towards the center of the brain.
Inhale the last third towards the top of the brain at the crown of the head.
Then exhale fully and completely out the mouth,
Draining the mind of any active thoughts with this one fluid breath out.
Inhale a third of air to the base of the mind.
Inhale another third to the core of the mind.
Inhale the last third to the crown of the mind.
And fully exhale out the mouth,
Soften the mind and integrate the body.
Inhale one third to your current thoughts.
Inhale another third to any distracting thoughts.
Inhale the last third towards any lingering thoughts.
Exhale one full breath out the mouth,
Expelling any thoughts of the past,
Fully dropping into the state of your body.
Now flow into your natural rhythm of breath.
Begin to gently move your fingers and toes.
Blink the eyes open and arrive back into your space.
Thank you so much for joining me in this practice.
