Welcome dear ones to this meditation.
Find yourself in a comfortable seat if possible,
But as always,
If you prefer,
Lay down.
You know your body and your energy levels so just make this perfect for you.
If you can set up your space as a time of ritual.
For you to ground,
To connect to your precious heart.
To your true essence.
To taking any little wiggles and adjustments.
Ensuring you're comfortable.
And then encouraging heaviness through your seat or through your back body if you're laying down.
Perhaps a gentle little wiggle side to side.
Your next few breaths out really sinking down into your seat or your back body.
Feel the support beneath you.
The softness as well as the firmness of that which is holding you.
And giving yourself permission to let go down into that support.
Feel your upper body or your front body soft lines.
Can you notice the temperature of the air greeting your skin?
The touch of your clothing.
And just allowing all the different sounds to make their way to your ears.
Searching for the furthest sound that you can hear.
Paying close attention,
Can you notice the soft sound of your breath?
Can you feel the breath coming in through the right nostril?
Next breath in,
Notice the breath coming in through the left nostril.
Sweet release.
The next breath in,
Feel the breath coming in through both nostrils,
Right and left.
Feel the breath land in the low belly and expand.
And the softening and the breath moving out through both nostrils.
Few rounds of this feeling the breath come in right and left nostril.
Into the low belly that expanding.
Maybe the deepest breath of the day so far and then the softening.
The breath moving out through right and left nostrils.
Or more like this.
Your next few breaths let's breathe in through the nostrils and then into the heart space feel your heart expand.
And then the heart softens,
Breath moves out through the nostrils.
Inhale through the nostrils,
You might even feel the breath hitting the back of the throat and then the heart expands.
Heart softens,
Breath hits the back of the throat and moves out through the nostrils.
Feeling the breath move in through the nostrils.
And focus on the feeling of the front of the heart expanding,
So your chest expanding.
And then softening breath moves out through the nostril.
So a couple rounds here focusing on the breath moving into the front of the heart space.
Your next breath,
Feel the breath come in through the nostrils and spread out into the sides of the heart.
You might feel like your underarms,
The upper ribs expand outwards.
And then the softening breath moving out through the nostrils.
So for these next couple breaths just focus on the breath moving into the heart,
The sides of the heart.
In your next couple breaths now,
Feel the breath moving in through the nostrils right and left,
And the breath expand into the back of the heart.
Maybe that space between the shoulder blades.
And then the softening and the breath moves out through both right and left nostrils.
In a couple rounds here.
Breathing into the back door of the heart.
And now let's focus on the whole heart.
So breath moving in through the nostrils,
Right and left,
Whole heart expanding.
Front,
Sides,
Back and then the whole heart softening,
Back,
Sides,
Front,
Moving out through the nostrils a couple rounds here.
And as you continue to breathe in and out of the heart space.
You start to notice sensations from the underarms moving down the inner lines of the arms,
Especially vibrant through the pinky finger.
But if you pay close attention,
You can also notice tingling sensation through the whole palms.
So both palms of the hands tingling.
And then if you take your awareness to your feet,
You can feel that tingling sensation through the soles of your feet as well.
Keep breathing in and out of the heart space.
Feeling the palms and the soles of the feet.
Feeling yourself so held by the earth.
Completely supported.
So grounded,
So stable.
Keep breathing in and out of the heart.
Just a moment of reflection.
What is something that you can celebrate about yourself?
Maybe the tiniest thing no one else would notice,
But what can you celebrate about you in this moment?
And encourage a gentle smile across your face.
Keep feeling the support of the earth,
The breath moving in and out of the heart.
What is your gift to the collective?
In what way or ways do you add value or magic?
To the world around you.
Is it your smile?
Your truth?
Your kindness,
Your wisdom.
Acknowledging your gifts.
Is anything in your awareness,
Any old passion or belief that you would like to release?
To send it out to the universe to be transmuted and transformed.
I am releasing.
And keep feeling the heart space expanding and softening.
Breath moving in through both right and left nostrils.
The Earth holding you.
The sensations through both palms and soles of the feet.
Now imagining a beautiful energetic field around your body.
This field of protection,
Of peace always with you.
So strong.
Let's take three last breaths.
Perhaps for these three last breaths a little longer into the breath out.
Encouraging some gentle and mindful movements.
Fingers and toes.
Little rock of the hedge.
Acknowledging yourself for taking this time to slow down,
To ground,
To connect to your precious heart,
That guidance that's always there for you.
Thank you so much.
Such a pleasure.
Namaste.
