This meditation may be done sitting or lying down.
Chin tucked slightly towards the chest.
A nice straight,
Long back.
And a nice soft front.
Just taking a moment now to get settled,
Get comfortable.
And taking a nice,
Long,
Slow,
Deep breath in from the diaphragm.
Noticing the belly expand and the ribs and the chest rise.
And just holding that breath now at the top for a couple of beats.
And releasing the breath now,
Nice and long and slow.
Noticing the chest and the ribs fall and the belly flatten.
And gently allowing the eyes to soften and close.
Let's do that again.
Taking a nice,
Long,
Slow,
Deep breath in.
And just noticing the movements of the body with the breath.
And holding that breath at the top for a couple of beats.
And releasing that breath nice and long and slow.
Noticing the movements of the body with the breath.
I'll do this one more time.
Taking a nice,
Long,
Slow,
Deep breath in.
Noticing the movements of the body with the breath.
And holding that breath at the top for a couple of beats.
And releasing that breath now nice and long and slow.
Noticing the movements of the body with the breath.
And just relaxing that breath.
And just breathing normally now and easily.
Maybe taking a moment now to feel your body connecting with the ground,
Supported by it.
And taking a moment now to follow the path of the breath into the body.
And following the path of the breath as it leaves the body.
And following the path of the breath as it leaves the body.
Noticing the sound of the breath traveling into the nostrils,
Into the body.
The breath traveling into the heart.
Maybe noticing the sound of the heart's quickened beating.
Feeling the breath travel down to the belly.
Filling it up,
Making it round,
Pushing the ribs of the chest up.
Just noticing.
Noticing the sound of the breath traveling out of the nostrils,
Leaving the body.
Feeling the chest and the ribs falling,
The belly flattening.
The breath traveling out of the heart.
Noticing the sound of its beating,
Just a little bit slower.
And just sitting and breathing like this now for a few moments.
Just connecting the breath with the heart and connecting the breath with the body.
Bringing all parts together,
Connecting and creating a space for wholeness.
And just releasing that awareness now and continuing to breath normally and easily.
Resting gently and softly in this quiet still inner universe.
And now setting the soft,
Gentle intention of connecting with this deepest,
Purest part of you.
Softening and opening the heart to release,
To surrender and to receive in this pure,
Safe,
Beautiful space.
And gently releasing that intention now on the next exhale,
Allowing it to slowly travel out through the body.
Leaving a sweet trail of light in its wake as it travels through the body.
And as it flows on out through the nostrils into the world.
And just breathing normally and easily now.
Continuing to gently rest in this quiet still inner universe,
Connecting with it.
I close my eyes to see the stars shining sweetly behind my lids.
Softening the darkness with a calm,
Quiet safety.
Forming shapes and patterns in the shadows behind a curtain of lashes.
I close my eyes to see the stars glowing and expanding with the flow of the breath into the body.
Sparkling and growing ever clearer with the flow of the breath out of the body.
I close my eyes to see the stars twinkling in rhythm to the movements and the sounds of the heart speeding.
A beautiful,
Embodied dance of song and light.
I close my eyes to see the stars,
Their gentle light shining down to the heart.
Feeling their warm,
Gentle light coaxing the heart to open.
Feeling the heart opening and meeting the stars light with the release of its own beautiful energy emanating from a pure,
Raw,
Wonderful source from so deep within.
I close my eyes to see the stars feeling this meeting of light that the heart now shining out to fill up the whole body.
The whole body from the tips of the toes to the top of the crown and all the spaces in between filled,
Glowing,
Alive and vibrant with all this beautiful light and energy.
I close my eyes to see the stars,
To feel the heart and to embody it all.
This inner glow,
This beautiful vibration resting here,
Connecting softly,
Breathing the stars,
Meeting the heart,
Illuminating the whole body.
And gently releasing this visualization now,
And continuing to breathe normally now and easily placing the attention back on the breath as it flows softly in and out of the nostrils.
Gently replacing now the image of the stars in your mind's eye with an image or an awareness of your physical surroundings.
Noticing the sound of the breath as it enters and as it leaves the nostrils.
Noticing any sounds that may be close to you in the room.
Noticing any sounds that might be further in the distance.
Noticing the feeling of the breath in the body as it enters and as it leaves.
Becoming aware again of the ground supporting you.
Noticing the feeling of your clothes against your skin.
Noticing the feeling of the temperature of the air on your skin.
Just coming back to this physical space.
And taking a moment now to remember the intention you set at the beginning of this practice.
And just taking a moment to connect with it now.
We'll end our practice now with three nice long slow deep breaths in through the nose and out through the mouth.
Bringing us back to this physical space.
So let's begin.
Taking a nice big deep breath in.
And releasing that.
And again,
Taking a nice big deep breath in.
And just letting that go.
Gently coming back to this space.
And we'll do this one more time.
Taking a nice big deep breath in.
And releasing that.
Just coming back.
Coming back to this space.
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.
Thank you for sharing your practice with me today.
Namaste.
