Hello guys,
This is Cristiane Machado and I'm honored to be right here right now to serve as your guide into inner journey,
Into inner space,
Into you.
There will be the sounds of the waves and I hope that that serves also as a soothing background that can bring you back into the breath.
As the waves come in,
You exhale.
As the waves go out,
You inhale,
Trying to tune your breath to any time you notice the sound of the waves.
And to start this space with self,
Capital S,
I invite you to find a comfortable position,
Whatever that means for you.
What would be comfortable for you right now to be sitting or staying as for 10 minutes?
It's just some time that you're going to be devoting to be with yourself.
And I would imagine that this process at times takes us to areas of our lives that we don't usually go to or consider going to.
So that's why we want to find comfort to make this inner trip,
Inner endeavor a little less intense or tiring or any other low energy that we could describe this as.
So we're going to really take a moment to find that comfort.
And if in listening to me you lost your breath,
Remember the waves.
And once you feel comfortable and in a sustainable position for the next minutes,
I invite you to close your eyes in case that that feels right for you.
And if you'd rather keep your eyes open,
That's beautiful.
Honor that and find a point in front of you that is not moving much so you don't get easily distracted.
And your body is starting to deeply relax in whatever position you are.
Feeling a little bit more grounded through your muscles that are feeling a little heavier on the bones.
And you're going to check in with your jaws,
Your mandibles,
How does it feel in there.
And if at any moment any body part that I mentioned feels tight,
Take a breath in and out.
See if there can be any change or shift or not.
And note,
If this is your first time doing this,
Please embrace patience.
It's not going to be the first,
The second or the third time that you do this that will feel somewhat pleasurable or good in any way.
This is challenging.
So give yourself that.
That just showing up,
It's already amazing.
And after the note,
We return to our breath.
And your jaws are relaxed,
Your tongue is restful inside of your mouth.
Your eyes feel soft.
Shoulders,
Skull.
Noticing your back and your breath,
How can you make it a little bit more open and accommodating.
Checking in with your torso,
Coming into your back and front body.
As you arrive into your seat or the place where your lower back is being restful.
And notice what is there.
Can you take a breath coming from that place?
The bottom of your spine.
From your roots.
And perhaps as you notice that space,
You can imagine with your highly intelligent,
Brave and creative mind.
This rooting system from your spine all the way in through the earth.
Going through the layers of what your seat is.
Where your lower back,
Your root system is going into all these layers of the earth.
With that perhaps you feel lighter.
Through the spine up through the crown of the head.
And breathe.
Whenever throughout this journey into this self.
We might get distracted which is natural.
There is nothing wrong with us.
We do get distracted.
We don't judge.
We don't criticize ourselves or our ability to meditate.
There is no such a thing.
There is the showing up.
And that you already did.
So then you just return.
Return into the breath.
Like the waves that are coming and going.
Your thoughts will also come and go.
If you allow them to.
See it as waves.
As you are sitting on the beautiful beach or you are on the boat.
Just listening to the waves.
And you return into the breath with the waves.
From that rooting system.
You feel not only grounded into this physical body.
But also perhaps there is a sense of invitation of feeling lighter through the crown of the head.
Notice that contrast.
And in case that is not present for you.
Again.
What is your experience right here right now?
Maybe your breath got different.
Maybe you are feeling somewhat softer.
Maybe not.
And that is where the beautiful opportunity for observing ourselves.
With all the S's.
With all the idiosyncrasies.
With all the processes.
So we can look into it as the observer.
And perhaps that takes us into a space of empathy for our own selves.
Where we can see from somebody else's perspective.
That is what we do when we show up for ourselves.
Even if it is for a minute.
Two minutes.
Even if it is just for a breath.
Giving ourselves opportunity to look within.
And get to know ourselves.
Deeper.
With acceptance.
Kindness.
And a smart eye.
The third eye.
Breathe.
Be the observer right here right now.
Kind of removing yourself from this physicality.
Just for a moment.
Just to observe.
No rights.
No wrongs.
Just this moment of this person choosing to sit here.
And feel their presence.
If that moment of silence took you somewhere else.
No worries.
Just notice.
And come back here now with your breath.
With the waves.
That crash.
Come.
Go.
Brushing the rocks.
Doing what they do.
Thank you so very much.
For taking this time.
For you.
For us.
Because when we do take time for ourselves.
We are really working to be well with the collective.
Because it is great work.
So it is with great honor that I say thank you.
And I hope this meditation serves you in any way,
Shape or form.
And I'm always open to feedback and to connect.
I really appreciate your presence here now.
Thank you.
