Specifically this evening,
I want to work with our three-part breath.
Imagining as if your torso is a container of water.
So when you pour that water into your body,
It begins to fill up your belly and then the mid area where your ribs are located and then your chest.
And then if you pour out that container,
It'll start from the top.
The chest,
The ribs,
The belly.
So your breath is going to follow that three-part pattern,
Fluidly moving from one area to the next,
Filling up starting at the bottom,
Middle,
Top,
And then releasing from the chest,
The ribs,
The belly.
Using this breath as the anchor,
Start to bring ourselves into our bodies.
And taking this moment to decide if you'd like to expand your awareness to your physical body.
Maybe you just want to keep it simple with the breath.
Now beginning to bring your awareness to the third eye,
Right between your physical eyes.
Softening this area.
We all know that it is associated with seeing beyond what our physical eyes can see.
Let's relax,
Release right here.
Moving down to our chin,
Relaxing our chin,
Following the path of the jaw,
Relaxing this whole area.
Relax your throat,
Relaxing both of your shoulders,
Both of your arms,
Allowing the hands to open,
Soften,
And release.
Relaxing the back of the neck,
The upper portion of the back,
Where your shoulder blades are located,
The middle,
And your lower back.
Moving to the front,
Relaxing your chest,
Relaxing your belly,
Noticing as you release and soften the breath becomes more fluid in these areas.
Relaxing your hips,
Release your glutes and your pelvic floor,
Your legs,
Your feet,
If anywhere else in your body is gripping or holding on,
Release that now.
Allow the entire body to feel supported,
Releasing and surrendering.
And as you continue to breathe,
The breath is going to move with the inhale from the crown of the head all the way through the body to the tips of your feet,
The soles of your feet.
And then the breath moves from the soles of the feet all the way back up to the head again.
Continuing with this inhale,
Releasing the breath,
Continuing with this inhale pattern and exhale pattern.
And if your breath moves out of the body,
Letting it do so.
Now transporting yourself to a beautiful open field.
It is morning and the sun is just beginning to rise.
You are slowly walking in this field.
In this meditative walk,
You feel your feet connecting with the soft,
Damp grass.
In front of you,
Beginning to see the rays of the sun rising.
The horizon is filled with purple and pink,
Orange.
You feel no need to rush,
Enjoying the peace and calm and simplicity of this field and the sun in front of you.
As the sun continues to rise,
You begin to feel the heat,
The warmth of the sunrise.
It's beginning to touch your entire body.
And you feel called to begin to lie down and soak up those rays of sun and feel the solid earth below you.
Your entire body is supported by the earth.
And as you begin to lie here,
Feeling heaviness,
Starting with the heels,
Almost as if you are becoming this boulder and merging with the earth.
Your heels are very heavy.
Your legs solid and connecting to the earth.
You feel the denseness of your bones.
Your glutes and your arms are deeply connected to the earth,
Feeling very,
Very heavy.
The middle portion of your back,
The shoulders,
The back of your head merges with the earth.
You are solid,
Just like a sturdy boulder,
Heavy.
Now beginning to invite in lightness,
Starting again with the feet and the heels,
Almost as if your heels are beginning to float off of the earth.
They feel very light.
The lightness moves up through your legs.
Your arms start to release off of the earth,
Your glutes.
Your body is buoyant and light.
The back begins to lift up.
And then finally,
Your head.
You can feel the space between your body and the earth.
You're floating almost like a feather.
You're floating like a feather.
You're floating like a feather.
You're floating almost like a feather,
Maybe even gently swaying as you feel the body entirely light.
Now beginning to feel the rays of the sun above you,
Feeling the heat.
The sun is now higher in the sky and your whole body begins to warm up,
Feeling the core temperature of your body beginning to rise.
Your whole body is becoming warmer.
The cloud begins to travel across the sun.
You begin to cool down.
You start to feel a gentle breeze traveling across this field,
Cooling your body to the most perfect temperature.
You are comfortable and at peace,
Feeling the body at the perfect temperature.
As you lie here beginning to locate your root chakra at the perineum,
You see the red sphere beginning to turn.
This chakra is a beautiful red color.
And with your attention on this area,
As you inhale,
Mentally recite,
I,
And as you exhale,
Have.
And then moving up to your solar plexus,
A couple inches below the belly button in your pelvic region,
A beautiful orange sphere,
Seeing this area lighting with that beautiful color.
And now with the breath,
Opening up this chakra as you recite,
Inhaling I,
Exhaling feel.
Moving up to the next area,
Your belly button,
Your solar plexus.
The color is yellow.
You see the most radiant color of yellow located here.
Inhaling I,
Exhaling can.
Moving up again to the center of your chest,
Your heart chakra.
The color is green.
Seeing this light shine right next to your physical heart.
Inhaling I,
Exhaling love.
Moving up to the throat,
A bright blue.
Inhaling I,
Exhaling speak.
Moving up to the third eye,
Indigo,
Darker blue,
Almost even a purple or black shade.
As you see this chakra beginning to light up,
Inhaling I,
Exhaling see.
And then lastly,
Moving up to the crown of our head,
The crown chakra.
The color is purple.
Inhaling I,
Exhaling know.
As your body continues to float,
Bringing yourself to an ocean as you float on top of the ocean.
The sea is calm.
You feel the sun,
You feel the breeze.
Your body is supported yet fluid.
The ocean is clear,
Crystal blue,
And you can see all the way down to the sand at the bottom.
Knowing that there are healing properties to this salt water,
It can cleanse the physical body as well as the energetic body.
I'm taking this opportunity to either stay floating or maybe immersing the entire body to cleanse,
To reset,
Feeling yourself deeply at peace.
Now gently beginning to bring your body,
Your awareness back into the space where you occupy.
Feeling the breath in the physical body,
Knowing that you are awakened,
Nourished,
Relaxed,
And reset.
Maybe taking this opportunity to take note of anything that came up during our meditation.
And as we fully start to bring ourselves back into the room,
Feeling where the body is supported.
If you feel ready to move the arms so that you stack one hand on the heart center or bring your hands into prayer,
You can.
If you don't feel ready to do that yet,
Just bring your awareness to your heart center.
Internally bowing to your heart,
Feeling a sense of peace and ease,
Of confidence for coming here this evening and taking care of yourself and resting and resetting.
Feel the love that you have for yourself.
Let's shine that light to each of us who are located in this class tonight.
Maybe extending that love outside of our rooms,
Outside of this community,
Maybe even to the greater earth,
The animals,
Anyone who might need it.
From my heart center to each of yours,
I am deeply grateful that you have joined me this evening,
Sending you lots of love and light.
Namaste.
