Come into a comfortable seat and make sure that you can stay here for about 10 minutes.
Once you find your seat,
Place your hands comfortably and intentionally.
You can either rest your palms on your legs,
Rest the back of your hands on your legs so your palms are open and up to the sky,
Or you can fold your hands in your lap with your palms up and your thumbs touching.
And feel your lower body grounding,
Everything from your hips downwards,
Getting heavy,
Comfortably sitting on the ground.
And feel your spine like the stem of a plant,
Gracefully reaching upwards,
Relaxed and flexible.
Your chest and your head are light,
Gently lifting upwards.
You can close your eyes or you can have a soft,
Still gaze.
Gently deepen your breathing,
Lengthening your exhales and expanding your inhales.
Feel your breath like a gentle wave,
Expanding you and quietly retracting you.
Move the seat of your awareness into your heart,
The physical space of your chest.
You might feel some of your energy fluttering back up into your brain and see if you can move it downwards.
Sit or rest in your heart.
Imagine golden threads extending in a 360 all the way around,
Out of your chest and towards the horizon.
These golden threads can move through all kinds of space,
Empty and full,
Until they tether out at the horizon.
Thousands of threads from your heart to the horizon in all directions.
Let your awareness now ride along these threads.
Every time you exhale,
Move down the threads out into the horizon.
Every inhale,
Move back up the threads into your heart,
Into your body.
Every exhale,
Feeling the horizon,
Light and infinite space.
Every inhale,
Re-remembering your precious body.
Find ease as you breathe,
Exhales flowing down the threads,
Melting outwards,
Letting go of all form.
Inhales like an electrical current,
Easily flowing up the golden threads into your heart,
Into the sculpture of your body.
You can dwell out at the horizon,
Empty of breath if you like.
You can also linger in your body,
Full of breath.
Find your own rhythm flowing between the horizon and your body.
You can dwell out at the horizon,
Empty of breath,
Into the sculpture of your body.
You can dwell out at the horizon,
Empty of breath.
You can dwell out at the horizon,
Empty of breath.
You can dwell out at the horizon,
Empty of breath.
You can dwell out at the horizon,
Empty of breath.
You can dwell out at the horizon,
Empty of breath.
You can dwell out at the horizon,
Empty of breath.
You can dwell out at the horizon,
Empty of breath.
Start to connect with your inhales a little bit more.
So that you are re-inhabiting your body.
Feel your form and your density,
The elements of your architecture,
Your skeleton,
Your muscles,
Your internal organs,
Your lungs and heart,
Your brain,
Your senses,
What you can hear,
What you can smell,
What you can taste,
What you can feel.
Begin to wiggle your toes.
Drop your chin down to your chest.
Blink your eyes a few times.
Noticing what's around you,
Pick your head back up.
To close this meditation practice,
Fold your palms together in front of your heart.
Raise your heart as you bow your head inwards down into your own precious body.
And as you look up,
Re-remember the horizon and the infinite possibility.
Thank you for meditating with me today.
