Close down your eyes.
If you haven't done so already.
And with closing down your eyes.
You're purposefully shitting out the rest of the world.
Ciao.
Let go of everything for the next 20 minutes.
Try and be physically,
Mentally and emotionally.
Right here.
In this moment.
For your meditation practice.
Already made the biggest step which is being here and being present.
So now with your eyes closed,
Let's settle into your body so we can do a few steps to help.
Your mind.
To catch up.
As you slow down your breathing.
Purposefully soften your body as much as you can.
So keeping your spine nice and straight.
Purposefully start to feel yourself.
Relaxing.
Relaxing your shoulders.
Take a breath and see if you can soften your entire face.
Space across your forehead.
The lines and tension around your temples and your eyes.
Let that slowly move down into your cheeks.
And your jaw.
And as you're moving down,
See if you can Keep your throat.
Your neck and your throat.
See if you can keep it soft.
With that softness,
Obviously it doesn't feel soft.
But it does feel.
Relaxed and like your voice.
Area will feel open.
Pliable.
Sometimes with emotion that part tightens,
But just check in with it and see if it feels good.
Which will really feel like nothing to us because we don't really notice the throat very often.
Move down into your chest area and see if you can relax the muscles across your chest.
An easy way to do this is the next time you exhale,
Really,
Really just imagine that your shoulders and your chest muscles are drawing down.
Pulling away from your neck and your head.
Feel into your tummy.
If it isn't poochy and relaxed.
And completely expanded.
In a comfortable way,
Then it's 10.
So allow your tummy to just let go as if you've eaten a big meal.
Feel your sit bones,
Let your legs relax,
Let your bum relax all the way down to your feet.
We may be challenged here today.
The replacing the roof on my home,
So.
And they start real early,
So if any banging starts to happen.
.
.
We will just phase it out.
Keep focused on our practice.
Just to give you a heads up,
That's coming from my end if that's the case.
But stay mindful.
Stay present.
Follow your breath.
Breathing in.
And breathing out.
Take all of your focus.
And attention down into your solar plexus area.
That space.
Above your belly button.
So for the next few breaths,
Just breathe into your tummy.
Your upper tummy.
Get familiar with the feeling of that space of your body.
Here especially as well as the heart center but here especially is where you'll feel any anxiety any tension,
Any worry,
Any stress,
It all comes here.
See if you can.
On your exhales.
Visualize and also feel this part of your body.
Kind of melting.
Really really softening.
So it's completely relaxed.
When you breathe in,
Feel your breath fill this space.
Around your solar plexus.
And when you breathe out,
Just allow it to.
.
.
Empty.
You'll feel it pull back slightly to your spine.
As you breathe in,
It'll expand.
Receiving.
And as you breathe out,
It's releasing.
Let this part of your body be completely comfortable.
Why I've brought you here is to see if you can really deep dive into the sensations of this part of your body.
Even though your solar plexus is an energetical thing,
It isn't material.
The layer in which our chakras are held,
The layer of our existence,
Part of our bodies,
We have seven.
Is very close to the physical.
And that's why.
For example,
If you ever hear any bad news or someone says something very shocking or mean or.
.
.
That takes your breath away almost.
You'll feel it like a gut punch.
So even though your solar plexus is invisible to The human eyes.
It's energetic.
It still has contact with the physical body and that's why anything that enters into the solar plexus that field of energy.
If you're very,
Very aware.
You'll feel it.
In your physical body.
Intuition is like a guiding light.
If your inner voice is playing.
A tune about a situation or a person.
Or turning left instead of turning right.
Or making a decision.
If your intuition,
If you pay really close attention,
This part of your being will tighten.
The space of your solar plexus.
This cave of space.
In your upper stomach.
Will shrink.
Let's just do it.
Nice and easy.
Test run so that you can feel it.
Just stay completely focused.
On your upper stomach for me.
Things may happen in the rest of your body,
But just try and pull your attention and keep it there on your upper stomach.
Very,
Very simple,
But very,
Very slight.
Feel your reaction.
To what I'm about to say next.
In your mind.
You hold a memory.
Of something.
Very unpleasant that happened to you.
Like your mind.
Bring it forward and as it does,
Watch and feel your stomach.
Don't dive too deep into this memory.
Just allow the surface of it to touch you.
As if you're just looking at the cover of the book,
You're not diving into it.
But just the cover of the book alone allows this visceral reaction in your body.
Like I said,
You may feel it in your throat,
Your chest,
Other areas.
Just ignore that right now and notice your tummy go tight.
It's like the stomach muscles contract.
It feels the very same feeling.
Now take a few deep breaths with me and see if you can completely wipe out that memory,
That thought.
Breathe in through your nose and out through your mouth.
Release.
Let's do that again.
A nice,
Big,
Deep breath as if you're sweeping inside of your body clean.
Nice big,
Deep breath in.
And then breathe out and release,
Open mouth,
Let go as much as you can.
As if you're wiping your.
.
.
Internal whiteboard completely clean and you're coming back to a neutral place in your body.
See if you can completely relax your tummy.
You'll feel it when you come back to that neutrality.
Everything becomes calm and peaceful again.
Let's test it in the other direction.
Think of something that brings you a smile,
Something that makes you happy.
As you're thinking about this memory,
This thing.
Watch your tummy.
You'll feel your ribs expand.
Tummy start to get wider.
That space around your solar plexus feels as if it's opening.
And this is all so subtle,
Guys.
So if you're not physically feeling it right now,
Don't worry.
This is a practice.
But this is your guiding light,
This is your internal.
Compass.
Yes is open,
No is tight.
For anything in life.
If it feels good,
You'll open.
If it feels bad,
You'll contract.
And this is the subtle.
Like ripple from your intuition.
Your intuition is constantly communicating with you through visual through thoughts,
But also through your physical body.
This is a gift that you need to pay attention to.
And the more you practice.
The more your body awareness will become acute.
And you'll feel every little shift.
Now come back to neutral.
There is a difference between open and expansive.
To neutral.
Take a few deep breaths in through your nose and out through your mouth.
And come back to a blank state of thinking in your mind if possible.
Not thinking about anything good,
Not thinking about anything bad,
You're just being in the moment.
When you get back to neutral,
It feels almost just like empty.
Inactive.
Drag back in with your body for the last few minutes.
So that you enjoy this peace and quiet.
Make sure that your shoulders are relaxed.
You may have been focused and thinking so check in again with your eyebrows.
And the space around your eyes.
Make sure that's nice and soft.
And then just sit with this energy of you and me.
Any thoughts that come into your mind,
Just let them bubble.
Don't make them bigger.
Just allow them to travel through.
Come back to your breath,
Come back to the feeling of it.
Maybe make a little.
Declaration.
If that's the right word.
Just to your internal organs.
Self that you're going to practice and pay attention.
So you can hear your body's language.
Louder.
Just tell your body you'll pay attention.
Because the more you pay attention,
The louder your body will get.
The more it will recognize that you listen and pay attention,
And it will communicate with you.
Frequently.
Now that you're listening.
And with that,
All is well.
And so it is.
You can very gently and slowly open your eyes and come back back into life.
Back into this experience with this amazing body of yours.
Namaste,
My friends.
