Hi there everyone and welcome back to your practice.
Welcome back to your meditation today and thank you for being here.
So when you are ready we will start in a seated position.
Just find a comfortable seat wherever you find yourself,
Whether you're in bed,
Maybe you want to sit on the floor or roll out your mat.
So sitting up nice and tall,
Just gently resting your hands on top of your knees and slowly drawing the eyes to close.
Start to notice your breathing here.
Notice every inhale,
Notice every exhale.
Thank yourself for being here in this moment today.
Show yourself gratitude,
Appreciation.
Thank yourself for making the time to take a few moments of stillness.
As you breathe,
Start to notice how the breathing rate slows down.
Notice how the heart rate slows down and then start to send the breath deeper into the body.
So with every inhale expand the belly.
Feel the chest rise slightly.
Exhale all the way out.
Inhale and exhale.
Let's do three more of those.
Inhale through the nose.
Really fill up with air.
Exhale out.
Inhale.
Feel expansion.
Exhale out.
Last time making this one the deepest one yet.
Inhale.
Fill your body with energy,
With air,
Fresh oxygen.
Exhale out.
Now we're going to keep this breath awareness and move into a technique called three-part breath.
So as you inhale you feel your chest and your collarbones rise.
Then feel your ribs expand towards the side.
Then finally feel the belly expand and inflate.
Exhale,
Belly falls,
Ribs come in,
Chest falls.
Inhale,
Chest,
Collarbones,
Ribs,
Belly.
Exhale,
Belly,
Ribs,
Collarbones and chest.
Three more of those.
Inhale,
Exhale,
Belly,
Ribs,
Chest,
Collarbones.
Two more to go.
Inhale,
Collarbones,
Chest,
Ribs,
Belly.
Exhale,
Belly,
Ribs,
Chest,
Collarbones.
Last time.
Inhale.
Then just letting that breath control go.
Just falling back to your natural rhythmic breath.
Maybe notice how it feels a little bit different to how it felt before.
Notice how the nervous system's calmed down.
It's more at ease.
And then notice where the mind is at today.
Which thoughts,
Feelings,
Emotions are coming up for you in this moment.
And then we set our intention for today.
And as always I encourage you to set your own personal intention.
But if you would like to move with an idea or theme,
Today's theme is pouring out.
And we pour out in order to welcome in.
So we create this space,
This idea of emptying out,
So that we can welcome in.
And then just gently placing your hand at your heart space.
You can place both hands there if you would like.
And allow this intention to settle here at your heart space.
And again check in Where are you at?
What thoughts are floating around in your mind?
And the key word here is floating.
We don't want to attach to any of our thoughts.
We are not our thoughts.
We take the role of the observer.
We're simply just observing and becoming aware of what's happening in our heads.
So notice what's there.
And almost like a gentle breeze blowing by,
Allow the thoughts to blow through your mind.
So as they enter,
They exit just the same.
And then any attachments we might still be holding on to here,
Release that.
Let it go.
Allow anything that's not serving you to pour out.
Almost like a deep cleaning of the mind.
Create new space,
New energy.
And then once again checking in with how we are feeling.
Really try to be quite detailed with what's happening in your emotional landscape this morning or today.
Feel as your hands are still rested on your heart or in the center of the chest.
And really allow this tactile response of hands on top of your body to feel the feeling.
If you could touch this feeling,
What would it feel like?
Maybe it feels quite heavy,
Like rough.
And then involving our other senses too.
What does this feeling look like?
If there's a specific color you attach to it.
And again,
Don't think too much on it.
Just the first thing that comes to mind.
And then similarly,
What does this feeling smell like?
Is there a specific smell you can attach to this feeling?
What does this feeling sound like?
Maybe it's a slight hum or low vibration.
Maybe it's the chirping of the birds.
And then lastly,
What would this feeling taste like?
And keeping all of those senses in mind,
Being really detailed with how we are feeling,
With that specific motion and what we are moving through.
We gently release the grip we have on it.
We let it go and we pull this feeling out of our heart space.
Almost as if now you are holding this feeling in the palm of your hands,
As it's exited your heart,
Exited the body.
Allow it to pour out from the internal to the external.
And know that you are not this feeling.
You're simply just experiencing it.
And whatever it might be,
It too shall pass.
And then before we end our practice today,
Let's keep this idea of releasing,
Letting go,
Surrendering and pouring out for the rest of the day.
Maybe even for the rest of the week.
Let's allow this intention to guide us through our approaches.
And slowly you can start to come back to the body,
Back to the breath.
Just taking the palms to touch,
Keeping the eyes closed.
Thumbs are at your sternum.
You can just bow the forehead to the fingertips.
Seal your intention and your practice in.
And again,
Thank yourself.
Show yourself appreciation.
Give yourself one last moment here.
So inhale,
Exhale,
Sigh out the mouth.
Let those last few moments of tension or stress,
Whatever you're holding on to,
Release it through the breath.
