This meditation can be done sitting or lying down.
Just taking a few moments to settle into a comfortable spot.
Having a nice long straight back and nice soft front.
Still allowing you to breathe deeply and slowly from the diaphragm right from the belly.
Arms parallel to the sides.
Nice straight line down from the shoulders.
Shoulders nice and straight and squared.
Maybe taking a moment now to unclench the jaw and tucking the chin slightly.
Just pointing it towards the chest,
Just pointing it down a little bit.
Tongue pressed against the roof of the mouth.
Tip of the tongue pressed just gently against the two front teeth.
Just opening the throat up nicely creating lots of nice space for the breath to flow.
And focusing the gaze between the brows just looking out towards the tip of the nose.
And taking a nice deep breath in.
Just holding that briefly at the top.
And exhaling through the nose.
Really closing the eyes if that feels right for you today.
And just breathing easily and gently now.
Just resting.
Letting the body relax and just start to let go.
Bringing your attention now to the flow of the breath in and out of the nostrils.
The path it takes as it flows through the body.
In through the nose,
Down through the throat.
Filling up the belly making it round,
Expanding it.
The ribs and chest rising as the torso is filled with the breath.
And then following the breath out through the nose,
The chest and ribs falling as the air leaves the body.
The belly flattening.
And just following this path of the breath through the body for a few moments now.
Connecting with it.
Allowing the breath to connect the mind with the body.
And bringing your awareness now to the feeling of the breath and the body as it travels this path.
Becoming aware of how the breath feels in the nostrils.
How it feels in the throat.
Flowing down to the body.
Into the belly.
The feeling of the belly rounding.
The feeling of the ribs lifting upwards and then the chest.
Becoming aware of how on the inhale the heart beats just a little bit faster.
And feeling the heart beating now and just connecting with it.
Becoming aware of how on the exhale the heart beats just a little bit slower.
Just feeling the heart beating now and just connecting with it.
And just continuing to feel the breath on its path through the body.
Realizing how on the exhale the breath flowing through the nostrils,
The chest and then the ribs lowering.
Feeling that belly flatten.
And just continuing to feel the breath on this path through the body,
Noticing it and following it with your inner senses.
And now beginning to make the exhale just a little bit longer than your inhale.
Just drawing that exhale out just a little bit more.
Leaving the sights,
The sounds,
The feelings,
The sense,
The taste of the outer world behind as your inner senses activate and draw you slowly downwards and more deeply inside.
On the next long drawn out exhale,
Sinking down a little deeper and letting go and just balancing your inner world with your inner senses.
The colors or shapes behind the eyelids,
The sound and feeling of the breath traveling through the body.
The sound and the feeling of the heart beating in your chest.
On the next exhale,
Floating down deeper inside.
On the next exhale,
Floating down deeper still.
Just continuing to gently sink down deeper with each long drawn out breath.
Coming to rest the awareness now on the heart.
Just taking a moment now to connect with it.
Just breathing easily and normally now.
Becoming aware of the sound of the heart's soft beating.
Becoming aware of the feeling of the heart's gentle beating.
Just connecting with it.
And allowing now a feeling of gratitude to take shape and begin to unfold in the heart.
Unfolding growing stronger with each gentle beat.
Just feeling of gratitude for this beautiful heart beating,
For keeping life flowing within.
For the ability to feel,
To love,
To experience emotion through the body.
Grateful.
I'm just sitting with this feeling of gratitude for a moment now.
Asking the question now,
What is your deepest desire for yourself?
Who do you wish to be rather than what do you wish to do?
Who do you wish to be?
Who is your highest best self?
How do you envision this?
How does this you act towards yourself,
Towards others?
How does this you feel?
Allowing yourself to really feel into this deepest desire for your truest you for a few moments now.
And envisioning how this deepest desire is a beautiful little seed.
And on the next exhale envisioning planting this seed deep inside the heart.
And on the next exhale feeling the seed take root in the heart just a little bit deeper.
And on the next exhale the seed planting itself down deeper still.
Continuing to direct the breath into the heart.
Nourishing the seed with the power of the breath with the beautiful energy of the breath.
Fertilizing it and helping it to grow strong.
Breathing easily and gently into the heart,
Into the seed.
Today would be a beautiful day to be a butterfly.
Just resting with this thought and this space for a couple of minutes now.
Breathing into the heart,
Fertilizing the seed of your deepest desire for yourself.
Breathing in and out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
And releasing that awareness now.
Beginning to feel in the heart now that seed growing warmer.
Warmed by love from the heart,
Warmed by those beautiful loving breaths to the heart.
Feeling the seeds warmth now.
Nestle deeply and safely in the heart.
And now feeling the seeds start to stir now,
Starting to slowly,
Gently open.
Ready.
A beautiful butterfly beginning to emerge from the seed.
Wings vibrant with patterns of rich colors in red,
Orange,
Yellow,
Green,
Blue,
Indigo and violet.
Beautiful rich colors on the wings.
Seeing them now.
So rich,
So strong,
So alive.
Just feeling into those colors now.
Their vibrancy.
And noticing now this beautiful butterfly in the center of your heart.
Starting to beat its gloriously colored wings and gentle rhythm with each beat of your heart.
And now,
Noticing now this beautiful butterfly in the center of your heart.
Beating its gloriously colored wings and gentle rhythm with each nourishing breath in and out of the body.
Hearing again that feeling of gratitude and connecting with that deepest desire for yourself.
Allowing that feeling of gratitude and that desire to grow stronger with each breath,
With each gentle movement of the butterfly's wings.
That feeling of gratitude growing stronger in the heart on the inhale.
That deepest desire beginning to circulate out from the heart throughout the body on the exhale.
Gratitude on the inhale.
Desire on the exhale.
On the breath of a butterfly's wings.
On the breath of a butterfly's wings.
On the breath of a butterfly's wings.
Oh,
What a beautiful day to be a butterfly.
Gratitude on the inhale.
Desire on the exhale.
This beautiful butterfly powered by gratitude and infused with desire to manifest and share your highest self with the world.
And to always return home to your true and beautiful heart.
To be nourished,
Grounded,
And loved.
And gently releasing that awareness now and just breathing normally and easily now.
And just resting as we begin to gently draw the senses back outwards.
Becoming aware again of the sound of the breath moving in and out of the body.
Becoming aware again of the feeling of the breath as it enters and travels throughout the body.
And as it leaves.
Becoming aware again of the temperature of the air against your skin.
With a feeling of your clothes against your skin.
Becoming aware again of any sounds close to you in the room or any sounds further in the distance.
Becoming aware again of the feeling of the ground supporting you.
Envisioning your physical space.
Envisioning your body back in it.
Just coming back slowly and gently on the breath.
Back here now in this space.
We're going to end.
We're going to close today's practice with three nice deep energizing breaths.
So let's begin.
Nice big deep breath in.
And releasing that.
We'll do this two more times.
Again a nice big deep breath in right from the belly.
And letting that go.
Just coming back to this space.
And one more time.
Nice big deep breath in.
And release.
Maybe wiggling the fingers now.
Maybe wiggling the toes.
Maybe stretching the arms above the head if that feels right for you.
I invite you now when you're ready to slowly gently open your eyes.
Today is a beautiful day to be a butterfly.
Thank you for sharing your practice with me today.
Namaste.
