So just taking those final little movements to ensure that you are extremely comfortable.
Finding a relaxed position yet supported.
So meaning that we want our spine to be upright if we are seated,
But feel free to lean against something,
A wall,
A chair,
Or anything to help the back to elongate.
So you don't want to feel rigid,
You want to feel supported,
But also relaxed.
So maybe perhaps the areas that relax are your shoulders,
Even your hands or your jaw.
And then let's start to notice,
So a little bit of grounding as we begin,
Let's start to notice the points of our body that are connected to a surface.
So if you're seated,
It might be something behind you or underneath of your legs and thighs.
And if you're lying down,
It would be the back of the body,
But get really specific here.
So feel the weight of the body.
Notice the exact points of the body that are connected.
So there might be some areas that are not as connected as a point even right next to it.
Since we have in our spine these different waves,
If you will,
So when they're convex and concave,
Some of them are going to connect a little bit deeper because of the shape of our spine or even just the position that you're in.
So essentially what we're trying to do here is bring awareness from the busy mind and upward,
Even the exterior world around us,
Down into the body and connect to something that is really steady below us or behind us.
And with as little effort as possible,
I want you to notice the breath.
So what that means is I want you to think of the breath coming to you so you're not drawing the mind,
You're not attaching to the breath,
You're not shaping it,
You're not changing it,
You're just sitting relaxed,
Sitting supported,
And just feeling the body breathing.
Maybe as you continue to breathe,
Parts of the body start to let go a little bit more and you can always move a little bit if you feel that will help you to become a little bit more settled.
And from this place,
I want you to then begin to notice how your body is physically feeling.
And again,
Sit with where you are,
With as little effort as possible,
Just gently start to notice how you physically feel.
So we're not trying to put in all this work of searching around the body really quickly,
We want to stay in this nice settled place.
And if you're a person who tends to have a busy mind,
Maybe you just pick one place and keep it really simple for yourself.
Or maybe you can pick a couple places.
And when you start to find those sensations,
Realizing that there's a lot more to it.
So the initial thought might be,
Oh,
I'm having pain in my back right there.
But if you sit in this really nice settled,
Supported place,
You might start to notice that the pain actually feels a little bit more like pressure.
And actually,
It's just one little point,
It's really not my whole back that hurts,
It's just this one little point,
And it's actually just the size of a quarter.
So continuing to remind yourself to feel settled and supported where you are,
As you just notice and be curious,
With as least amount of effort as possible.
And then I ask you,
How are you doing right now?
And no one will hear your answer,
And so you can be as honest as you would like to be with yourself.
And sometimes we don't even really know.
And so when I asked you how you were doing,
Were there some shifts,
Were there some new sensations,
Or did some release or change?
Did anything disappear or maybe lower?
And as you are noticing now,
After I asked you that question,
Still being free and allowing the body to move if it feels like it needs to.
Now we're going to begin to invite in different emotions,
And emotions and words have energy attached to them.
And so we're going to bring that positivity in.
And so we're going to bring that positivity into our body.
First,
Begin to feel the sensations of happiness.
And so you could think of something specific today that made you happy.
Maybe you notice that there is a shift in the physical body,
Maybe a lightness or your face changes expression,
Maybe your breath shifted.
Inviting in happiness,
Thinking about that situation,
And inviting in to every cell of the body happiness,
The energy encompassing the entire physical body.
Maybe imagining the word happiness entering the body.
Maybe you can picture this sparkling energy just traveling,
Filling you fully.
The next emotion that we will invite in is grounded and peaceful energy.
I like to see this energy traveling below me and connecting above.
So that grounding energy is what keeps us feeling steady.
That grounded energy is what makes us feel intuitive because we are slow and we are steady.
It's like if we were walking,
We would have the weight of an elephant.
And we would walk slowly and heavy,
But we know just what we need to do.
And we all know we've had moments like that.
Maybe remembering a time where you felt so grounded.
And from that grounded place,
There is this light radiating through the body and connecting where you feel peaceful above.
So it's kind of like these polar opposites going up and down.
The energy is just traveling from down to up and back again.
It's connecting you to something above yourself.
Something that helps you feel calm and bring in that wisdom and peacefulness.
Feeling the sensations of grounding and peacefulness.
Knowing that just by doing this,
You are inviting in the energy associated with these emotions.
Next,
We bring in contentment.
You are satisfied exactly where you are.
You are settled in the space where you are.
You have everything you need.
Feel fully content.
When I just think of this word contentment,
I almost just want to let out a sigh.
It's like all those other emotions that I've been feeling,
They just begin to fade away.
Because I know that I am well taken care of.
Bask in these feelings of contentment.
Notice how you physically feel when you're content.
Imagine that the emotions,
The energy of contentment is being pulled into your being.
And just sit here and be,
Be content.
Next,
We feel joy.
Joy is that deeper level of happiness.
It is deep within our bodies.
It is those grand moments.
That moment when you first see your baby for the first time.
That moment when you give someone a hug that you have not seen in a long time.
Those moments laughing with your very best friend or a sibling.
You feel it in the core of your body.
Deep joy.
Sometimes it even brings us to tears because we can't even take in the feelings of joy.
Feel this joy radiating from your center throughout your entire body.
Feel it sparkling.
Feel it light.
And notice how your physical sensations change when you think about joy or a situation related to deep,
Deep joy.
And the last one is gratitude.
Gratitude on every level.
For your basic needs,
For your shelter,
Your food.
For your clothing,
For your family.
For your job,
Your income.
Your experiences,
The lessons,
Your teachers,
Wisdom above you.
Deepest heart of gratitude.
Where do you feel it in the body?
Know by just thinking about gratitude,
You are pulling in that energy inside.
And how does it translate into physical sensations?
And now I'm going to give you this last minute to choose one of the emotions that we went through.
And I would just go with the first one that popped into your head,
Because that's probably the one you need right now.
And just sit a little bit longer with that emotion.
Truly believe that you are pulling in the energy associated with it.
Truly believe that the way the physical body feels is evidence that is permeating the entire body into the deepest level of your cells.
Sit here for a moment or so and just bask in this beautiful emotion.
And remind yourself that if you're feeling a certain way,
You can always come back to this exercise,
This type of meditation.
You don't even have to go through all the emotions,
You could just pick one.
For one more moment,
Just notice how you physically feel.
What's different from when you first began?
What's the same?
Is there anything new that appeared?
And if someone asked you right now,
How are you doing?
Maybe you're still doing a little bit the same as when you first began,
But maybe not entirely.
As we always conclude,
We will do it again of connecting to our heart chakra.
Whether you just draw attention there,
You stack one hand on top of the other right on the heart center,
Or bring your hands to prayer.
Honor yourself.
Honor the array of emotions that you feel,
Acknowledging them that they are there,
But reminding ourselves that we can always make little shifts.
Sometimes it just even takes five minutes just to think of something different,
Just to bring in that energy,
That emotion inside.
Knowing that sometimes we do need to release,
And we won't always replace,
But we can shift ourselves.
From my heart center to each of yours,
I am deeply grateful that you joined me this evening.
Namaste.
Namaste.
