Come to an easy cross-legged position with your spine straight,
Your heart open,
And your chin slightly tucked.
Your sit bones root firmly down,
Connecting you to the earth as your spine lengthens upward.
Rock your body forward and back,
Then side to side,
And gently find a centered position where your heart is stacked above your hips,
Shoulders drawn up,
Back,
And down.
Chin slightly tucked,
Crown of the head is centered,
Gently drawing up.
Sense the central channel of your body clear and open.
As you come to rest in stillness,
Let your senses be fully awake.
Notice the sounds in the space around you.
Begin to tune in and listen.
Allow yourself to consciously arrive,
Inviting your attention to be right here,
Reconnecting with this body and this moment.
Take a few deep breaths to gather your attention.
Draw a deep breath in through the nose,
Filling the lungs.
Pause,
And now exhale slowly through the mouth,
Emptying the lungs completely.
Draw another deep breath in through the nose,
Pause,
And as you gently,
Slowly exhale,
Notice the softening,
The relaxing,
The natural release,
Letting go.
One more deep breath in through the nose,
Opening,
Expanding,
Creating space,
And then exhale fully.
As your breath returns to a natural tidal rhythm,
Easy,
Effortless,
Inhaling and exhaling through your nose,
Notice how you are already more present in your body in this moment.
Bring a slight smile to the lips.
Let the brow be smooth.
Notice if you are gripping or holding tension in your jaw,
And just allow it to relax and soften.
Relax the tongue and the root of the tongue.
Relax the throat,
The inner ears,
And neck.
Feel your chest and collarbone fall open.
As your shoulders soften,
Sense any tension you might be holding here,
And let it simply melt away.
As your shoulder blades slide gently down your back,
Allow your chest to broaden,
Sense your heart shining out,
Open.
Notice your spine stretching from the base of your head to the gentle curve of your tailbone,
Sensing a lifting up through your spine,
An unraveling,
A lightening.
Feel the soft rise and fall of your belly as it receives and releases each breath.
Allow your hips to loosen and open,
Letting go of any gripping.
Let the pelvis and buttocks totally relax as they settle into the earth.
Sense the length and volume of the arms and legs.
Let go of any tension or gripping,
And allow the muscles to fall open.
Notice if there is any sensation in the palms of your hands or the soles of your feet,
The tingling,
Vibrating,
Warmth or coolness.
Feel your body's aliveness,
A constellation of ever-changing sensations.
Allow yourself to be anchored in this aliveness,
In this presence,
Connected,
Calm,
At ease,
Receptive,
Safe,
The truest sense of belonging,
Resting in the field of magnificent ease.
Let go of any tension or gripping,
And allow the muscles to relax and relax.
Feel the length and volume of your belly as it receives and releases each breath.
Let go of any tension or gripping,
And allow the muscles to fall open.
Let go of any tension or gripping,
Imagining a ball of white light traveling from the top of the skull down to the soles of the feet.
Notice if there are any areas of your body that can relax a little more deeply.
Allow any clenching,
Gripping or tightness to relax,
Release,
And melt away.
Visualize this glowing white light dissolving any remaining blockages or areas of tension,
Allowing any negative thoughts,
Energy or patterns that have been stored in the joints,
Muscles,
Organs and body.
Notice again how your breath anchors you in your body,
A sense of belonging,
A sense of calm,
An innate knowing and trust.
This is your natural state.
This is your place of peace and power,
Centered,
Connected,
Grounded,
Vibrant,
Alive,
Awake.
In Anadea Judith's book,
Eastern Body,
Western Mind,
She writes,
We are typically taught that spirituality is only found in the non-physical realms.
Yet to truly experience our body's aliveness is to experience a profoundly spiritual state achieved by embracing our natural tendencies rather than denying them through aesthetic practices.
When we are grounded,
We can be present,
Focused,
Dynamic.
Our experience is direct,
Sensate,
Immediate.
We are confident yet contained,
Connected with our own sense of support.
Experience your body's aliveness as a spiritual state.
To close,
Touch the fingertips of your right hand to the point between your eyebrows.
Place your left hand at your navel.
Repeat mentally,
I honor and trust my body and its wisdom.
I am confident,
Connected and supported.
I am alert and tuned in.
I am here.
Bring the palms of your hands together in prayer position at your heart.
May you be safe.
May you be strong.
May you live in abundance.
May you live with ease.
Namaste.
