Hi,
It's Julie Potichur for the Balanced Mind Meditation Center.
Okay,
Let's start this meditation by finding our comfortable seat,
Feeling your bones and muscles relaxing into what is supporting you.
And let's take three nourishing breaths in through our nose and out through our mouth,
Having the exhale be longer than the inhale.
So breathing in for four,
Breathing out for six,
Starting now.
Last one,
Breathing in for four,
Sucking in or sipping in a little more air at the top and then exhaling with a sigh.
Okay,
Letting your breath find its natural rhythm.
Relaxing in your seat,
Feeling your sit bones underneath your body,
Making contact with the seat.
Relaxing your eyebrows and your eyes.
Releasing any tension that's already built up in your jaws.
Imagining a slight smile to the outside corners of your lips.
All the while resting your awareness on your breath.
As you drop that smile down into your throat,
Your neck.
Let your shoulder blades drift down your back.
Dropping your attention down into your chest and your heart.
Taking a couple breaths there to notice what's going on.
Do you feel your heart beating?
Any emotional or feeling tones there?
Any excitement or sadness?
Dropping your awareness to your belly,
Letting it relax.
Really now releasing your hips,
Relaxing your thighs,
Your calves,
Your feet.
Softening your hands.
You may want to place a hand or hands where you find it soothing.
It could be your heart or your belly,
Hugging your arms,
Cradling your face,
Whatever your soothing touch place is,
Just as a reminder that you're giving yourself love and care and compassion during this meditation.
Resting your hands when they're weary.
And then seeing and feeling your body breathing where it's easiest for you.
It could be your belly or your chest or the tip of your nose.
But one of these places just rest your awareness.
Now broadening your awareness to all of your body breathing.
Seeing if you can notice your body breathing at your nose,
Your chest and your belly.
Just watching and feeling the air going in and going out.
Now imagining breathing in and out through your heart.
Ash – Aum Aum Aum Aum Aum Now tucking a wish in there for yourself,
What would you like to give yourself for your heart and your soul today?
What word?
On your inhale,
Breath it right in,
It could be hope,
Courage,
Peace,
Love,
Strength,
Healing.
On your in breath,
Letting your out breath just be.
Aum One word could end up morphing into another word that you realize you need.
Balance,
Love,
Energy.
Taking it right in.
Aum Now choosing a lucky recipient or recipients for your out breath.
Giving a gift.
It could be somebody you know who's suffering,
That you'd like to give compassion and love to or it could be our country right now.
Or it could be the world right now.
Remembering to give to yourself on your in breath.
Aum Aum Aum Aum Now coming back to yourself.
Continuing to breathe in what you need to fill you up.
And letting the world go.
See if there's something that's dragging you down that you can let go on your exhale.
Aum Can you let go of any shame or guilt or confusion?
Can you let go of any frustration?
Can you let go of any fatigue?
Aum Now releasing the words and staying in the meditation.
Allowing open awareness.
Seeing what comes up and seeing if you can allow it to blow through like clouds on the big sky of your mind.
These mental constructions will pass if we don't attach to them or attend to them.
Aum Now taking in the words of this poem called Take Shape by Zach Beach.
What inside of you is waiting to take shape?
How will your silhouette against the sky change once your wings are fully spread?
What purpose of yours has remained lurking in the shadows waiting for an open invitation?
Only you can live your life.
Only you must live your life.
Only you must meet this frontier of the future with a courage in spite of loneliness.
The story on the blank page of today is slowly becoming visible before it remains forever unchanged.
What would you wish for it to say?
Life has sprung from bare earth.
This universe from emptiness.
Both took their time.
Give permission for a whispered revelation to unfold before you and walk into it with a hunger and a knowing.
Now wiggling your toes and your fingers.
And when you hear the sound of the chimes gently coming back into the space.
Thank you for listening.
It's Julie Potichur from the Balanced Mind Meditation Center.
