Welcome,
I'm glad you're here.
Today I wanted to offer a meditation,
And I encourage you to find any comfortable seat that feels good for you.
It can be sitting in a chair,
Sitting on the floor,
Maybe lying down,
Finding whatever position feels best so that your body isn't a distraction.
And then once you're in that comfortable seat,
We'll just begin to take a few deep breaths,
You can let the eyes close.
Let out a big sigh with your exhale.
Letting the belly grow big as you inhale,
And then release as you exhale.
Letting several more big,
Clear hands.
Letting several more big,
Clearing breaths in the nose,
Out the mouth,
Letting the body begin to fully arrive into this space.
Taking a moment to notice if there's any points of tension in the body,
Seeing if you can relax those places a little bit more.
Thinking about sending your breath to those places of tension to bring new life into that space so that it can just relax,
Release the tension so that your mind has the space to just be.
So we'll move into some breath work.
So today we'll do alternate nostril breathing.
If you've never done that before,
It's very simple.
So you'll just take one hand and close the right nostril,
And then we'll breathe in through the left.
Close the left nostril,
Breathe out through the right.
Breathe in through the right.
Close,
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Just continue to follow the same pattern with your breath.
Letting all your focus be on the breath.
When we breathe in this way,
This helps to balance the left and right sides of the body,
The left and right sides of the brain.
It helps bring balance to the whole body.
Inhale right.
Exhale right.
Exhale left.
Continuing to stay with your breath.
And even inwardly saying to yourself,
In on the right,
Out on the left.
If your mind needs something to just stay focused on.
Taking one last final round until you exhale onto the left side.
Once you exhale onto the left,
Just take a moment to pause here.
Just notice how your mind feels.
Even a temporary pause for the mind to just focus on the breath can bring more space and clarity into the mind.
A breathing technique can kind of be like a dimmer switch for the mind to just bring down the light a little bit,
Create a little bit more space for the mind to just be.
Just a clear space,
I invite you to set your intention for today's meditation.
Whatever that soulful purpose is that brought you here today.
Letting it be clear and simple in your mind's eye.
Maybe it's just to be present.
Maybe it's to feel a sense of peace.
Taking a big breath in,
Breathing that in the intention and a big sigh out to release that intention as a surrender to the universe.
Big breath in.
And out.
Any adjustments you might need for your physical body to be more comfortable.
We'll begin to enter into our meditation.
Knowing that your mind is meant to think.
So when it does inevitably releasing any judgments towards the thinking mind,
Just acknowledging but not engaging.
Picture the cloud,
Picture your thoughts like clouds floating by the sky.
You're just watching them,
But not engaging them,
Not following the path of the thoughts.
You notice the mind has wandered,
Bringing your focus back to your breath,
Or back to your intention.
Starting to notice the parts of your body that are connected to your seat,
The ground,
Or to the surface that's supporting you.
Noticing if the body feels a little bit more relaxed just noticing that it has support.
As you notice the parts of your body that are connected to the ground,
To the earth.
Beginning to acknowledge that the earth is here to support you.
Acknowledging the trust and the faith that you have that whatever you're sitting on isn't going to fall away,
That you're able to sit and trust that that seat will be there for you.
As you acknowledge the ground beneath you,
If there's any tensions or anxieties that come up,
Just letting them release through the parts of the body that are connected to the ground.
Our mother earth is here to support us,
And she's able to transmute any negative energy that we release towards her,
Or into her to release from our body.
She's able to take that energy and to transmute it into universal energy,
Kind of a recycling of energy.
Think of a mother that she doesn't want her child to hold on to any negative feelings or residual negative energy.
She would want her child to be clear of that.
Our mother earth is here as a place that we can release those negative energies,
So that we can feel more whole,
More light.
I'm not sure how many anxieties or worries that come up throughout today's meditation,
Just taking a big clearing breath also as a sign of releasing.
Just notice the support of your seat,
Allowing us to bring a sense of grounding centering into your being,
Even mentally saying to yourself,
I am supported.
Your body to continue to relax,
Allowing the mind to come back to your breath,
Back to your intention.
Just allowing this space for your mind to just be knowing that there's nowhere else to be nothing else to do.
Just be.
Just here,
Just breathing,
Noticing the support beneath me.
And that's enough.
Just here to breathe.
You.
You.
You.
You.
You.
You.
You.
You.
Right hand come towards your low belly,
Your left hand across your chest,
Getting to find big belly breaths,
Like the belly fully expand as you breathe in.
And release as you breathe out,
Letting these be clearing breaths in the nose out the mouth.
Just noticing the sensation of your hands against your body,
Seeing the sense of comfort that it brings to touch your body.
Recognizing that as you touch yourself,
That you are part of nature,
So nature is coming to touch your body.
And bringing a sense of comfort and peace to your body.
Recognizing that we can enact a presence and a spirit of nature right within our own body.
Take three final clearing breaths all together.
And letting your hands release back towards your lap,
Palms facing down.
Taking a moment once again to just find awareness of your mind.
I presently feel one more moment to check in with your intention.
Knowing that you can bring this feeling,
Sense of calm or grounding into your day just by breathing,
Just by taking three big clearing breaths.
Can bring a sense of calm to our bodies.
When you're ready,
Let your hands come towards heart center and prayer position,
Eyes closed,
Head bowing towards yourself,
Towards the teacher within you.
Pausing here for a moment of gratitude that we get to breathe,
We have the space to take time for ourselves.
And the power and capacity we have to alter our state of being just through breathing,
Just through intention.
Thank you for joining me today.
The light in me honors and recognizes the light in you.
Namaste.
