So if you could close down your eyes please,
Make sure that you settle into a really comfortable seated position.
For those of you that joined later,
My name is Corrie.
Thank you for being here.
Let's meditate together.
So close down your eyes.
Start to slow down your breathing.
And as you slow down,
You'll breathe in.
Soften your shoulders.
Checking with the places in your body that you can normally feel tightness or tension.
So pull down your shoulders,
Away from your ears,
Make sure that they're relaxed.
Also feel into your face,
The muscles in your cheeks.
Separate your teeth so you can relax your jaw,
So your jaw is not clenched.
And maybe allow your eyebrows to get heavy.
And that will release any tension that's there.
Moving around your eyes or across your forehead.
Just let them get heavy.
And as your eyebrows get heavy,
You'll feel that your cheeks soften and get heavy.
And your cheeks softening allows your jaw to soften.
It's like this ripple of relaxation that moves through the tiny little muscles in your face.
And once your face feels relaxed and soft.
Pull your attention back to your breath.
Just breathe.
Long,
Slow.
Deep breaths.
And as all of your attention starts to settle into your breath.
See if you can start to feel.
The noise.
Chaos.
Everything about life.
All the different places that your focus is pulled to.
See if you can feel that fading into the background.
And at the forefront of your mind.
Is your breath.
The light is shining on.
The way that your breath feels when you breathe in.
Long and slow and smooth.
And what it feels like when you hold your breath.
That complete stillness that allows you to start to feel your heartbeat.
And then as you surrender and breathe out.
What it feels like in your body to soften.
All the way down to your belly.
Everything softens as you exhale.
Pull your attention down to your lower belly on your next exhale and notice that feeling,
How it goes all the way down to your lower belly.
Tiny subtle movements.
And then.
Go further down.
Go down to the base of your spine,
Down to your coccyx.
See if you can breathe your next breath.
All the way down into this part of your body.
Intentionally,
Maybe you see it in your mind as a visual,
Watching your breath traveling through all the way down to the base of your spine.
And as you breathe out that breath,
On the next couple of breaths.
Really allow your sit bones to sink deeper into.
The surface that they're sat on.
Whether that's the chair or the ground or your sofa.
Every time you exhale,
Sink deeper.
As if your own breath on the exhale is pushing.
Your sit bones,
Pushing the base of your spine down.
Elongating your body.
See if you can conjure up a visual of your sit bones and the base of your spine.
Being in the soil,
In the earth.
So replace your seat and imagine you're sat outside.
And for the next couple of breaths,
When you do that exhale and you push,
You get that feeling of pushing down.
See if you can visualize your sit bones and the base of your spine pushing into the soil,
Into the grass,
Into the earth.
So you're really deep in there and settled.
And with this.
.
.
You get the sense of connection.
Like the base of you feels very rooted.
And because you're rooted,
You feel more sturdy.
Like you could literally physically move with me if you wanted to just kind of sway forward and backwards or from side to side.
Noticing that your sit bones and your seated rooted.
Bumcheat.
Staying still.
But yet you sway and you move and you can do little circles and you can feel that you're really rooted into the earth.
And within this,
Connection.
On a subconscious level.
You feel hell.
Something.
How I see you.
It has.
You're back.
Something.
Trustworthy.
Supportive.
Just bowing,
Pushing.
Your sit bones and your coccyx into the earth.
You from the mind from the subconscious.
Giving your own self this feeling of connection.
And safety.
Now if you to go even deeper.
Visualizing that.
This connection.
Allows you to start to See you.
Energetical roots.
Spurs and.
.
.
Take a little Have fun.
Growing.
And the roots are starting to go down.
Digging deeper.
And as they pull down on every exhale,
Feel that pull.
Imagine on your inhale that you're bringing in sunlight.
Life force.
Something that feeds.
And recharges you.
You breathe in that in slowly and deeply.
Just this pleasurable inhale breath.
I'm not trying to do all these complicated things.
It's just very simple.
Receiving of light,
Pulling it all the way down to your coccyx and then out into these little roots that are starting to come from the base of your spine.
And as you exhale,
Feel the roots digging deeper.
Feel them growing down.
Into this imaginary earth that you're sat on.
And as they push down,
There's an equal and opposite reaction.
So as these roots push down deeper into the earth.
Slowly you get a sense of sturdiness and strength moving up.
Your spine.
So as the roots grow down.
This aspect of you that is above,
That's material.
Gets stronger.
More solid.
Straighter.
And you'll literally start to feel your spine growing,
Stretching.
And that your back and your shoulders want to slightly move backwards.
Opening up your chest,
Lifting you higher to this light.
Let all these natural reactions in your body start to take place.
You may even notice that your chin tilts up to the sun.
Just like a plant.
And its leaves would face the sun to try and receive as much exposure as possible.
And breathing in that light.
Recognize this peace that you feel inside.
You're not thinking about anything else right now.
Those thoughts might want to pop into your mind,
But just allow them to pop straight back out.
Let them just travel through like a wave.
Augustive.
Coming in,
Going out.
And pull your attention back to allowing yourself to stare at the sun.
Pull it down into your body with your breath.
Going down to the base of you.
Going down through into your roots.
And as you exhale those roots,
You can feel them pushing deeper and deeper and deeper.
And the deeper they go,
The more solid you are.
That solidness subconsciously represents that.
You've got yourself.
It creates this feeling of confidence and capability.
Within this strength and sturdiness.
That feeling of.
.
.
Being safe.
Allows you to relax.
It allows you to check in with those face muscles again and your shoulders and make sure that on your next exhale,
Everything once again softens.
Just keep watching them go.
Longer and deeper.
Imagine that these roots of yours are traveling through the different layers of sand and clay and rock.
And all those different layers represent.
Life.
Situations that you're surviving through and moving through and growing.
And you just keep going.
And the deeper you get,
The stronger you are above.
And the stronger you are above.
The more you just resonate with this feeling of ease and happiness.
This simple exercise.
Creates that inner peace that you need.
Because within that quiet,
There is time to pause.
To just stop.
Everything.
And be in.
Just this moment.
Feel yourself expanding both ways.
You can let go of the visuals,
You can let go of trying to create this sensation anymore,
Just let go of it all and imagine that now with this release You've even let go of this focus.
Letting go of trying to control these feelings.
As you let go.
And you surrender.
You'll start to feel like a floaty.
Sensation in your body.
And lightness.
You'll feel open.
Expansive.
And the peace that you had inside before will feel even more.
Vibrant,
Like just this bubbling peaceful sensation throughout your whole body.
In your fingertips.
In your toes.
Light,
Open.
And happy.
Joy.
Let the joy run through your veins.
Imagine your breath is pulling it in too.
Your bloodstream.
Traveling through your arms and your legs.
Let it go to your head.
Your body.
And now imagine that you're sealing it in.
Like a tiny film of skin.
All around your fingers and your arms and your legs.
Sealing in this feeling of joy and peace and happiness.
All coming from this place of just being completely open and expansive.
Weightless.
Seal it in.
And then see in your mind yourself.
Coming back down into the body that's seated.
Feeling your sit bones.
Feeling the sturdiness again.
The heaviness.
And then slowly opening your angries.
Maybe you can feel that inner eternal peace.
Smile.
Maybe there's a little smile on your face.
Just enjoy this sensor.
Peace.
Because within that peace there is happiness.
Namaste my friends.
