Find a comfortable seat with your spine nice and long.
You can be seated with your legs crossed,
Or you could be seated in a chair with your feet flat on the ground.
Whatever feels best for you,
Just so long as you can be sitting upright with your spine nice and tall,
If physically possible.
Place your hands down onto your knees.
Relax your shoulders away from the ears,
Chin parallel to the ground.
Close your eyes if that feels safe.
If not,
Just find a soft gaze,
Maybe at the floor or the wall,
Letting your eyelids be heavy.
Take a couple cleansing breaths here to let go of any energy or anything that's been on the mind.
Letting it go for now,
Or at least setting that intention to let it go.
I know sometimes it's easier said than done.
Just letting things go so that you can be in the present moment,
So you can take these next few minutes for you to get calm,
Centered,
Grounded,
Connected to you and your higher self,
To your body,
To this life,
And to your spirituality as well.
When it feels good,
You can start to breathe in through the nose and out through the nose,
Letting your ribs expand in every direction as you inhale,
Letting your outer body soften as you exhale.
Let your lips form a slight smile.
When we smile,
It releases dopamine in the brain.
It's the happiness chemical.
So if we're sitting here and taking time out of our day,
We might as well smile and get maximum benefit.
Doesn't have to be a big smile.
At any time throughout this meditation,
If you'd like to take a cleansing breath in through the nose,
Out through the mouth,
Feel free to do so.
Relax your forehead,
Your eyes,
Your jaw,
Your shoulders,
Your entire outer body while keeping your spine nice and long.
Now start to visualize yourself standing in a really comfortable,
Calm,
Peaceful environment.
Maybe it's in your home.
Maybe it's outside in nature.
Maybe it's in the woods or the beach or the mountains,
Your favorite spot outside near your home.
Wherever that is,
See yourself there now.
See yourself standing,
Standing still,
Maybe in a mountain pose,
Looking around,
Smiling,
Taking it in,
Feeling really grounded and connected to the earth.
In your mind's eye,
See yourself start to walk slowly and deliberately,
Taking one step and another step,
Working with your breath,
Walking,
Stepping,
Intentionally.
Just connecting to your rhythm of breathing and walking now,
Feeling maybe the breeze on your skin.
If you're inside,
Feeling just the temperature on your skin,
Hearing the sounds around you.
If you're inside,
Maybe it's the air conditioner or the heat.
If you're outside,
Maybe it's birds or waves or any other sounds of nature.
In your mind's eye,
Look down,
Just maybe a foot or two in front of you and notice where you're taking each step.
So you're seeing where your foot's going to go,
Then you watch as the foot lands and then you slowly look out in front of you,
Watching your next foot land.
Continue with that.
And the next,
Really feeling what it would feel like to take those steps,
Just connecting to those sensations in the body.
So as you get ready to take your step,
Notice your heel touching the ground.
Then the arch of the foot comes closer to the ground,
The ball of the foot,
Then the toes as you push off.
Notice the next foot lift,
Feel the muscles contract as you lift the foot.
And then as you place the heel down,
The arch of the foot comes down towards the ground,
The ball of the foot and the toes,
Feeling your calf as you push off of the ground,
Coming to the next step.
Continue with that for a few rounds.
As you breathe,
Smile and walk.
Good.
And then when you feel ready,
Just come back to your mountain pose.
Stop walking.
No rush.
Coming back to that mountain pose,
Feeling your feet connect to the earth.
As you push down into the earth,
Rising up energetically and physically,
Lengthening the spine,
Reaching the crown of the head up towards the sky,
Feeling connected to both the earthly plane,
The spiritual plane,
As you are a spiritual being going through this physical life in this human body.
But you do have the ability to be connected to both.
In your mind's eye,
See yourself sitting down into the same position you're seated in now,
Just merging with your physical body now.
In this physical body now,
Bring one hand to the solar plexus,
So above the belly button but below the chest,
And bring your other hand onto your heart center,
Connecting again your physical and your spiritual bodies together,
Especially here at the heart center,
The center of the body,
Letting your lips smile,
Taking some deep breaths,
Bringing gratitude into your heart,
Gratitude for taking this time out of your day to get connected,
To do something so good for yourself on all levels.
Taking a cleansing breath,
Letting go of anything that you've worked up to the surface today during this meditation,
Anything that's no longer serving you that you're ready to let go of.
Circle your hands together in front of your heart into prayer,
Anjali Mudra.
Thank you so much for letting me guide you through this meditation and for connecting with me through time and space.
Have a blessed day.
Namaste.
You can blink your eyes open.
Have an amazing day,
Yogi.
Bye.
