Welcome to this meditation.
Take a full breath in through your nose and just sigh it out.
And as you do,
Allow yourself to find a place where you can be still for a few moments.
Taking a pause to settle.
I would encourage you to find a place where you can sit comfortably with a long spine.
Whether this is in a chair or on the floor is up to you.
And allow your gaze to soften downward.
Perhaps closing your eyes all the way if that feels right to you.
If not,
Just softening,
Maybe closing your eyes 50 to 80%.
And as you begin to journey inward.
I want to invite you to just notice.
What's here in your body today.
Let's take a full minute to pause and scan your body.
Noticing what sensations are present.
Perhaps where energy is resting.
Whether that's in your head.
Your arms or hips or legs.
You might feel this energy as a warm,
Fuzzy,
Or tingling sensation.
You might feel it as discomfort.
Just notice what's here in this moment.
Without placing judgment or trying to fix anything.
Allow yourself to be here now.
Noticing your breath.
And any emotions that may be present.
Saying yes to it all.
And I want to invite you to take your hands and just place your fingers in.
Your armpits crossing your arms over your chest,
Letting your thumbs be on the outside,
Left arm on top in the beginning.
And gently.
Create a subtle pressure with your thumbs right in front of your shoulder,
Kind of in that indent where your arms would rest,
And then relax your arms,
Relax your shoulders down.
Allow them to become heavy.
Noticing your breath once again,
Begin to breathe in all the way down your abdomen.
Slowing this moment down.
And we take the pause.
When we find.
The moment to just be and breathe.
We begin to create presence in the body.
Presence in the mind.
So that you can be with yourself more fully.
Becoming aware of the subtle movement of breath in and out of your nose.
And this presence with yourself.
Leads into presence with others.
As you breathe,
Breathe all the way down into your abdomen.
And allow your ribcage to expand outward.
And allow a gentle rise in your chest as you fully inhale in.
And as you exhale,
Reverse that breath,
Letting the chest settle,
Then the ribs,
Then the belly.
Making your breath as full as you can.
And easeful as possible.
So without striving,
Without trying hard.
Just allow your breath to move easily and fully into your being.
Notice your feet wherever they're resting.
Notice if any tension has come back into your body and invite it to soften.
And on your next inhale,
Just simply remove your right arm and place it now on top of your left arm.
Back underneath your armpit,
Gentle pressure.
Creating a sense of balance in the body.
Continue to breathe fully into your body,
Into your torso.
Letting your belly expand,
Then your ribs.
Then your collarbones and reversing.
Notice the breath in all directions.
Your body begins to settle even more now.
Softening.
Letting go of tension in your mind.
In your musculature.
And in your spirit.
If this is a time when you are.
In life surrounded by chaos or feeling the big energy of the universe.
Of the world right now.
This practice allows you to come back to center.
Simply and easily.
There's nothing more you have to do.
But breathe.
Noticing your body as you do.
And finding the gentle inhale.
And exhale.
And slowly release your hands down.
Remain present with yourself.
And just as we did at the beginning of this practice,
Begin to scan your body.
Perhaps from the base of your body all the way up to the top.
Noticing now where the energy sits.
Where is that place within that you feel the most energetic charge?
This might be in the form of discomfort.
This might be in the form of.
Subtle sensation or awareness being pulled to a certain body part.
There's no right or wrong.
And we all maybe experience energy just a little bit differently.
But when we look at discomfort as simply that energy.
There's a possibility that it can be moved.
Or that we can be with it.
Fully acknowledging what it is in its entirety.
So just noticing.
The physical sensations.
The feel of energy.
Noticing any emotions that are here.
And bring your hands to heart center and begin to briskly rub them together.
Take a full inhale in,
Interlace your fingers,
Stretch your hands high,
Palms towards the ceiling,
Reaching into any spaces that may need a little bit more stretching.
Take another inhale in.
If you've let that one out,
Hold your breath slightly at the top.
Then open your mouth,
Stick out your tongue,
And float your hands down as you exhale.
Lion's breath out.
Come back to this practice whenever you feel scattered or pulled in too many directions.
Thank you all for practicing with me today.
May this practice bring you a greater sense of presence,
Connection,
And authenticity.
