Thank you for joining me in this meditation practice.
I'm just taking a moment now to find a comfortable position sitting or lying down.
Just getting comfortable in this space and just allowing the ground to support you.
Just breathing nice,
Slow,
Easy breaths in and out through the nostrils.
Feeling the body relax more and more into the ground with each nice,
Long,
Slow,
Easy breath in and out.
Noticing all of the places where the body meets the ground,
Allowing the ground to support it.
Taking a nice,
Long,
Slow,
Deep breath in and releasing that,
Allowing the body to just melt right into the ground with that exhale.
Let's do that again.
Taking a nice,
Long,
Slow,
Deep breath in right from the belly.
Really letting that go,
Relaxing the body into the ground with that exhale.
Just allowing the body to just melt right into the ground.
Letting the mind begin to calm,
To quiet.
Knowing there's nowhere else you need to be,
Nothing else you need to do but to take this time and it's just for you and to do this practice that's just so kind for yourself and for others.
To enjoy this time,
It's just for you.
Placing the attention now on the breath to move in and out through the nostrils.
Realizing the awareness to how the breath feels in the nostrils as it flows in and out.
You're noticing the sound of the breath as it flows.
Maybe noticing the temperature in the breath as it flows in and as it flows out just a little bit warmer as it leaves.
Just following the path of the breath as it flows into the nostrils and down through the throat,
Feeling the throat relax,
Soften and open as the breath passes through.
Following the breath as it flows down through the shoulders and chest,
Allowing the shoulders to gently drop as the breath passes through,
Feeling the chest soften and open as it flows through.
Feeling the breath down into the belly and feeling the belly round and fill the breath on the inhale,
Feeling the ribs and the chest rise on the inhale.
That inhale of belly,
Ribs and chest.
Noticing this rhythm,
Feeling the sensations as the breath fills the belly and the ribs and the chest rise with the breath.
On the exhale,
Noticing the chest and the ribs lowering.
On the exhale,
Noticing the belly flattening.
Chest,
Ribs,
Belly.
Noticing this rhythm,
Feeling these sensations.
Noticing that all together.
Inhaling belly,
Ribs,
Chest.
Exhaling chest,
Ribs,
Belly.
Noticing these movements,
These sensations.
Inhale belly,
Ribs,
Chest.
Exhale chest,
Ribs,
Belly.
Inhale belly,
Ribs,
Chest.
Exhale chest,
Ribs,
Belly.
And just breathing normally and easily.
Just trusting,
Allowing the mind,
Body and spirit to connect in stillness.
Settling in.
Bringing the awareness again to the path of the breath as it travels in and out of the body.
Feeling the breath as it travels all through the body.
Letting it touch every single cell as it flows through.
Bringing awareness to this,
Connecting with the sensation of the breath,
Touching every single cell as it flows through the whole body,
The whole body,
The whole body.
Letting each cell come alive with each touch of the breath.
With each touch of the breath on the cell,
The cell turning on like a star blinking on,
Each cell turning on one by one,
Brightly shining.
Each cell lighting up a dark night sky,
Bringing light into the darkness.
Each cell as it blinks on,
Bright,
Shining,
Receptive,
Listening,
Waiting to absorb and respond.
Feel these cells alive.
Feel them waiting,
Eager,
Open at the ready.
One by one,
Blinking on like stars as the breath touches them.
Each cell,
One by one,
Lighting up the night sky all throughout the body.
And these beautiful shining cells waiting for your words,
Waiting to respond,
Connecting with every single one of these bright shining cells now,
Repeating silently to yourself,
Directing your words at these beautiful shining cells that you are so deeply connected with.
I am still.
I am still.
I am quiet.
I am quiet.
I am quiet.
I am safe.
I am safe.
I am safe.
I am strong.
I am strong.
I am strong.
I am steady.
I am steady.
I am steady.
I am clear.
I am clear.
I am clear.
I am open.
I am open.
I am open.
I am whole.
I am whole.
I am whole.
I am love.
I am love.
I am loved.
I am loved.
I am loved.
Picturing in your mind's eye all of these bright blinking stars listening and awaiting your next words open allowing ready.
And placing one hand on the heart,
Taking a moment to connect with the heart.
Feeling a warmth in the heart.
Softening an openness in the heart.
And sending these next words out right from the heart to every single one of these bright shining stars,
These cells all throughout the body.
Seeing that connection now between the heart and every single cell.
And repeating these words straight from the heart to every single cell.
Thank you.
Thank you.
Thank you.
Feeling these words,
All of these messages connect with every single cell,
Absorbed by them,
Cells responding to the messages you send to them.
Just taking a few moments now to just allow these messages to settle within each cell.
To allow the whole body to be infused with these messages.
Bringing the awareness again to the feeling of the breath and the nostrils.
Noticing how the breath feels in the nostrils as it flows in and out.
Noticing how it sounds as the breath enters and as it leaves.
Noticing any sounds in the room.
Noticing any sounds in the distance.
Becoming aware of the temperature of the air against your skin.
Becoming aware of the feeling of your clothes against your skin,
The texture of the fabric.
Becoming aware again of all the places where your body connects with the ground.
It's important.
Visioning the room and picturing the outline of your body back in it.
Back here now in this space.
Just slowly and gently coming back to this space.
Taking a nice long slow deep breath in.
Gently letting that go.
Slowly coming back to this space.
We'll do this two more times.
Taking a long slow deep breath in.
And releasing that.
Connecting with the sensations of the breath traveling through the body.
And then one more time.
Nice long slow deep breath in.
And slowly releasing that.
Back here now in this space.
Just resting gently.
Breathing normally and easily.
Maybe wiggling the fingers,
Maybe wiggling the toes,
Maybe stretching the arms above the head if that feels right for you today.
And I invite you when you're ready to slowly gently open your eyes.
Thank you so much for sharing your practice with me today.
Namaste.
