Welcome to this meditation.
My name is Jordan Rowe and I'm going to share this practice with you to guide you to greet the parts of yourself that are begging to be acknowledged and felt.
This meditation space is to hold you fully.
So dedicate yourself to the entire duration of this practice.
If at any time throughout this meditation,
Emotions become too intense,
There are two ways we can support you through this practice.
One,
You may lean into this meditation,
Let the emotions run through you while continuing to listen.
Or you may go listen to my meditation,
Immediate emotional soothing.
You can find this on my profile.
This meditation is an immediate sanctuary of support for the peak intensity of emotion.
And there you will find guidance tailored to the state that you are in.
Great.
Now with this foundation set,
Make sure that you have a clear space available to you that in a bit,
You can come to stand in,
But for now come to sitting and let us begin to arrive and attune into a meditative state.
Take the deepest breath that you have yet to take today.
And on your exhale,
Let out an audible sigh.
And again,
Breathing in and exhale.
Release everything you were just doing before beginning this meditation.
One more time.
Deep breath in.
And sighing out.
Tuning into the natural rhythm of your breath now.
Slow and steady.
In and out through the nose.
Settle your awareness onto the movement and sensations of your breath today.
Letting your breath bring you into the present.
Letting your breath bring you into the present.
We will begin to deepen this practice by generating a little movement of clearing fiery energy with Kapalabhati,
The breath of fire pranayama.
For this practice,
You will inhale and exhale through the nose rapidly.
You will be pumping your breath into the diaphragm where our solar plexus resides,
The chakra of our personal power,
Our sense of self,
And our motivation.
For this practice,
The breath will be rapid.
Each inhale and exhale will be about one second long.
It will sound like this.
Breathing in and out through the nose.
We will do this practice for about one minute before expelling all of our air out and holding the breath.
I will guide you step by step.
So as you are ready,
Lengthen your spine fully,
Rising out of your hips,
Giving your lungs full space to move.
You'll be breathing in and out through the nose.
Let's begin breathing.
In out,
In out,
In out.
Take a deep breath in and out through the nose.
Breathing in and out through the nose.
Almost there.
Few rounds of breath.
One last breath in and fully exhale all the air out.
And now slowly breathing in through your nose.
Observing the flood of sensation.
Observing the space that this practice has created within you.
And breathing slowly and steadily in your natural rhythm.
In recent research and somatic studies,
We are finding there is a price for disconnecting to the body,
Ignoring or distorting its messages and tuning out from the emotions within us.
A great book on this,
The Body Keeps the Score,
Says,
The price for ignoring or distorting the body's messages is being unable to detect what is truly dangerous or harmful for you and just as bad,
What is safe and nourishing.
With this in mind,
One of the greatest gifts of well-being is to simply offer our attentive presence to the body.
Listening to its sensations,
Welcoming our emotions,
Allowing them to be acknowledged within us.
May we enter this practice knowing that our presence is enough to heal.
We do not have to fix,
But listen and breathe.
Give yourself permission to be fully honest with yourself and observe the answer to this question.
Observe what you feel in your body.
Where am I holding anger within me?
Notice what sensations arise.
Listening.
Where is resentment stored in my body?
Give yourself permission to get in touch with these sensations,
These emotions.
For now,
Give yourself permission to embody these emotions.
What physical sensations do they feel like?
Tingling.
Tension.
Numbness.
Take your time slowly to merge into a standing position.
Feel your feet firmly on the ground.
This body in connection always to your biggest support system,
The earth.
Breathing in and breathing out.
Keep a slight bend in your knees.
Let your joints be loose and supple.
In connection to these emotions that you've tuned into,
Begin to bounce,
Pressing into your feet.
Let it ripple into shaking.
Shaking the rest of your body.
Arms heavy.
Letting the shaking ripple into the shoulders.
Do not hold on.
Shaking even the wrists and fingers.
Moving from this emotion.
Letting yourself feel all the sensations of it in your body.
Free yourself to this movement.
Shaking and bouncing into your joints.
Allowing yourself to release all of this energy.
Let this energy express itself through your body.
Breathing into your spirit.
Steam of thepress.
One more minute.
So give your all.
Now add your traditional And slowly,
Come to stillness.
Bring your hands to rest on your heart space.
Feel your heart beating.
You are alive.
This body is full of life.
And taking your time,
Bring yourself to lie down.
Finding a comfortable position and surrendering yourself fully.
Listening to the new pulsations of energy in your body.
Listening.
Connect to your breath here.
Breathing slowly into the full depths of your diaphragm.
Notice the way the backs of your ribs press into the floor below you.
Scan your body with your awareness.
Noticing any sensations or emotions present within you.
Perhaps they have shifted.
Maybe you have uncovered new ones beneath the original emotion.
It is also possible that you don't know what you feel.
This is welcome too.
If you do feel an emotion,
Connect to where you feel it in your body.
If not,
Just connect your attention to your body.
Repeat to yourself,
I am listening.
You matter.
I am listening.
Tuning into the strongest sensation now.
And placing your hands here.
Using the hands to gather more of your consciousness into this part of your body.
Knowing it symbolically,
I am listening.
Consciously channel compassion into the lens that you are observing yourself from.
Let it flood your perception.
And let it reach into your hands.
Seeping into your body.
Breathing compassion into yourself through your lungs.
Letting yourself be accepted for exactly how you are right now.
Breathing in the purest substance,
The release of all blame.
Relieving understanding.
Breathing in comforting forgiveness anywhere that shame or anger still remains.
Allow yourself to communicate compassion to your body in any way that feels natural to you.
Softly stroking your skin.
Brushing your fingers through your hair.
Softly humming.
Maybe just placing your hand on your heart and holding pressure here.
Letting yourself be accepted for exactly how you are right now.
You Now,
Rolling onto one side and curling into fetal position,
You can use one arm to cradle your head.
Feeling here,
Letting yourself drink in the support of Mother Earth.
You,
Always an innocent child to this Earth,
Beloved,
Fed by her,
Nourished,
Listened to,
Given oxygen,
And transforming what we as humans alone cannot,
Our exhales,
Our waste,
Our release of energy,
Our anger,
And sadness.
Let yourself soften into this support,
Breathing out anything you no longer want to hold onto.
Take a deep breath into your belly.
And with the support of your exhale,
Gently bring yourself back up to sitting position.
Bring your palms to meet at your heart center,
In Anjala Mudra,
Prayer position.
May we dedicate the benefits of this practice to all living beings everywhere.
Join me in this mantra and repeat to yourself,
Either silently or out loud.
Loka Samasta Sukino Bhavantu Bow your head in honor to the ever-present light within you.
