So let's go ahead and get started.
Feeling free to turn off cameras if that's what's comfortable for you,
Feeling free to get in a lying down position or a seated position.
And so whatever position you choose,
We would like to be very well supported.
And so if you are seated,
You can place anything underneath of you,
Sit up against a wall,
Sit on a chair.
And then lying down,
I always think it's really lovely to have maybe a rolled blanket,
A pillow underneath of our knees and then some support under our head.
And then just moving and kind of just getting anything out as we begin to settle down into the pose that we have chose.
So if there is that little blanket that you feel as though it is not perfectly right,
Moving that,
Just finding that really cozy position for this evening.
And then beginning to listen to the sounds around us that we might start to hear.
And so if you are near a window or something outside,
Maybe you can hear cars.
You can even hear some trees.
Or maybe inside you have a fan that is on,
You can even maybe hear other people in another room.
And so we're starting to just narrow our focus from this thinking,
Doing mind into just being where we are this evening.
And as always,
We are going to meet ourselves where we are tonight.
And it is okay if tonight we feel a bit hectic.
And then let's start to come inward inside of our bodies.
And if you want,
Maybe you can begin by feeling the body connected to the surfaces below you.
And as you are connected to those surfaces,
Allowing the body to become heavier.
So you can really start to even merge with that support.
So whatever is steady and stable below us,
Let's really merge with that steady,
Stableness.
And feel it.
Feel it gently lifting us up.
And beginning to move inward in the body,
Whether that is bringing your attention to your breath,
Or whether that is exploring the physical sensations of the body.
And maybe it's both.
Maybe you start with the breath and then you expand to the physical sensations.
And we're keeping it really simple.
We're not judging ourselves or analyzing.
And during this time,
We are also allowing ourselves to be in a state of allowing ourselves to maybe move or give a little shake if we feel like that body part needs to do that.
So when you're tapping in throughout the body with the physical sensations,
Sometimes something needs to be released at times.
And so if that ever happens throughout a meditation,
Don't hold it back.
Just kind of let it go.
And when our nervous system shifts and starts to calm down,
Sometimes there needs to be a little bit of a release.
So never holding that back.
And as you're exploring the body or the breath,
Noticing if anything shifts and changes.
So we talked about maybe something needs to release,
But also maybe there's a little bit of a release in maybe an area that was tight.
Let's just say maybe it was at a five.
Maybe when you kept exploring around the body and you went back to that area,
Let's just pretend it's our jaw.
Maybe our jaw shifted down to a four.
And it's not as tight as it was.
So this is why we allow the body to release.
Because sometimes it needs to release so that we can start to calm down a little bit more.
And then beginning to notice your hands.
If you are in a place of your life where you feel a bit chaotic and you need some stability and grounding,
I want you to connect the pointer finger and thumb together and turn the palms to face downward.
If you are in a place in your life where you're looking for a bit of guidance or intuition or maybe any messages that need to pop up with anything creative or looking for some answers,
You can connect the pointer finger and thumb and then turn the palms to face upward.
So make it as comfortable as possible.
If your hands were resting somewhere,
You don't need to move them.
You can even just connect the fingers and then just flip them up or down.
And then coming back into the breath again if you have not done so.
We're gonna work with our alternate nostril breathing,
But we're just gonna do it with the breath.
And usually we use our hands at times.
We're not gonna do that this time.
So what I want you to begin to do is inhale through the left nostril.
And we all know it's probably doing both nostrils,
But just the imagery is inhaling the left and then you exhale out the right nostril.
And then the next round will be inhaling right and then exhaling left.
So we're gonna go from this arcing pattern going from one side to the next.
And so that's why it's called alternate nostril breathing.
Because we take one round of inhaling,
Exhaling through both sides.
And then wherever we exhaled,
We begin on that side and then release out the other side.
So let's take a couple moments and really connect with this breath pattern.
This is a really good breath work to balance.
So we're gonna start with the right and left hemispheres of the brain.
So our logical and our creative side,
Our analytical and our intuitive side.
A lot of us tend to be favoring on one side.
So let's just bring a little bit of balance to our lives right now.
And then I want you to go through one more round and I finish up on the left side.
Exhaling out the left side that is.
Now beginning to transport ourselves to a beach.
And imagine as if you are sitting on the most beautiful white beach in the world.
And you are sitting on this white sand that is supporting you.
And as you are sitting on this sand,
You are overlooking the water in front of you.
And above the horizon,
There is this beautiful blue colored sky.
The most beautiful blue you have ever seen.
The most beautiful blue you could ever imagine.
You can feel the gentle breeze across your skin.
You can hear seagulls in the distance.
You can even smell the salt water.
And as you continue to look in front of you,
You are watching the water.
And today as you watch the water,
You're in the most calming pattern.
Gently see the water beginning to trail into the shore.
And then it's gently pulling back into the sea.
It's staying with this most beautiful rhythmic movement as it gently falls onto the sand and then pulls back away.
And as that water comes in towards you,
I want you to say mentally to yourself,
I am calm.
And as the water trails away,
I am at peace.
And maybe even linking your breath.
So inhaling,
I am calm as the water travels inward.
And I am at peace as the water gently goes back into the sea.
We're gonna stay with this imagery for a couple moments.
And if a thought pops in,
Just imagine like that is a cloud coming across that blue sky.
And you will notice the cloud.
And then it just begins to travel across out of your view.
And you direct your attention back to the water again.
And as you continue to sit here,
We're feeling called to begin to stand up gently and start to walk over towards your left in the left direction.
And as you start to direct your attention over towards the left,
You see a beautiful white temple not too far in front of you.
And this place was the place that was calling your attention and you begin to walk towards it.
In this meditative type walking pattern.
And so even though you are called to walk in that direction,
Feeling the sand under your feet as you slowly walk towards it.
And then eventually beginning to come closer as you see the most beautiful double wooden doors to this beautiful white temple.
You know that you are invited to go in and so you begin to turn the doorknob.
You open up both of those doors as you enter inside the foyer.
And surrounding you in this foyer are pictures of sages and masters and gurus.
Those who have come before us,
Those are here now to guide us.
And as you stand in the foyer,
You see ahead of you a stairwell and begin to walk up those stairs.
And as you walk up the stairs and you find the very top,
You see that there is a door in front of you.
Begin to open that door and walk in and knowing that you are very safe,
Very protected right now.
And when you walk in,
You see a very long table in front of you and there is one chair sitting on one side of the table.
And on the other side of the table are many empty chairs.
And you are called to begin to sit down in that one single chair on that one side.
And as you sit down,
You begin to invite your guides,
Those who share wisdom with you.
You invite those spirits,
Those people to begin to fill the chairs.
And maybe they are guides that were once of this earth.
Maybe they are angels.
Maybe you can see some of the figures and the faces and maybe you can't and you can just feel that they are in the room with you.
Knowing that you are sitting across from the people,
From the angels,
From these masters that guide you on a daily basis,
Whether you even hear them or not.
And as you sit here in front of them,
Asking them a question that you might need to know right now.
Perhaps the question could be something along the lines of what is my purpose?
What do I need to know right now?
Or maybe even along the lines of how can I find peace in my life?
And so whatever question came to you first,
Go with that one because you can always come and sit here with them again and ask again.
And as you ask the question,
Releasing any expectation associated with an answer.
And just waiting.
Just noticing.
Noticing if you see colors or patterns,
If you hear something.
Without any expectation,
Just notice.
And then beginning to take note of what you might have heard or seen.
And if you did not hear or see anything right now,
Know that the answer will come to you.
And it might be in a form of reading it,
Or you might see something,
Or a friend might send you the message.
So know that this will be answered.
And before we leave this space,
I want you to face all of them and thank them.
Sending them deep gratitude for supporting you,
Whether you know it or not.
And knowing that you can always call upon them when you need assistance,
Or even just in your everyday life.
And then beginning to turn around and walk back out the door.
And you'll make your way down the stairs,
Into the foyer,
And then back out the front.
Right after you exit the door,
You're back on that sand again.
And I want you to sit down,
Sitting with that mantra.
Inhaling,
Om,
Brahma,
Namah.
And then exhaling,
Om,
Brahma,
Namah.
And we will stay here for a couple moments of silence.
And then releasing the mantra with the next exhale.
And gently from that place,
Beginning to bring your awareness back into the physical body.
Maybe just turning inward,
Feeling the breath.
Maybe feeling the support around you.
Maybe expanding a bit and hearing those sounds of what we started with.
And as you're starting to bring yourself back into your room,
Into the body,
Allowing the body to start to awaken,
Maybe you're just gonna slowly start with just maybe moving a finger or stretching.
So as we're turning inward,
Allowing your body to lead the way.
And beginning,
Whenever you feel ready.
And then from wherever you are,
If you're lying down,
We're gonna stack one hand on the heart center and the other hand on top.
If you are seated,
Bringing hands into prayer.
So now that you're back here in the space,
Taking note of what you might have saw or heard,
Even if it was just a pattern or something that maybe did not make sense,
Taking note of that.
And I want you to take note of that and then place it on your nightstand next to your bed,
If you have that.
Or you can place it on your toothbrush,
Or if you have a journal,
You can place it on there,
Somewhere where you'll remember it.
And trusting that if you did not get anything,
That you absolutely will.
With those hands either stacked on the heart center or right in front of it,
I want you to bring awareness to the heart center right behind the hands,
Where your heart chakra is located.
And this is a place where we send love to others and as well to ourselves.
So let's first start sending love from this place to someone who might need it right now.
And then sending love to ourselves.
Each time that you join this meditation,
You are taking care of yourselves.
And so there's always a place to start from right there.
Acknowledging,
Noticing that you are taking care of yourself and from my heart center to each of yours,
I am deeply grateful that you have joined me this evening.
I wish you a beautiful rest of your evening,
Week and week ahead.
Namaste.
