We're going to begin this evening with our breath,
And we will be using an extension of the exhale.
We're going to double the exhale.
So the inhale will begin with a count,
And then you just double the exhale,
Whatever count you end up choosing.
But first,
Let's just start connecting to our breath.
And so,
As you sit here,
Your breath will be your focal point.
And the ways that we can connect are watching the breath as it travels down the body,
And then back up with the exhale.
Exhale,
Or maybe you watch the parts of the body that move and expand with the inhale,
And then release and let go with the exhale.
The next time you take an inhale,
I want you to count the length of it.
Usually the number two and three are a good place to start.
And then whatever number you chose,
Double that on the exhale.
So maybe either a four or six with your exhale.
Feel free to either shorten or lengthen your count if you need to do so.
Take one more full inhale and exhale.
And after you complete that final exhale,
Beginning to notice the physical body.
Releasing judgment and analyzation of the body,
Just simply noticing if there's an area that's tight,
If there's an area that's relaxed.
Even noticing the surface that is touching your body.
And asking that if anything does not belong to you,
So maybe if you're picking up some tightness from someone else,
Asking that that is released and let go.
And so that'll give you a better picture of what is yours this evening.
Now we will fully relax our body starting at the forehead.
Let go of any clenching.
Relax your forehead.
Relax your cheeks and your jaw.
Allow the back of the head to release if you're lying down and settle.
Or soften if you are seated and allow the neck to relax.
Let go in the shoulders.
Allow the chest to move freely with your breath.
Let go of anything you're holding on to in your back.
Soften.
Allowing the belly to be fluid with the breath.
Moving up and down with the inhale and exhale.
Release any tension in your hips.
Relax your glutes.
Release the legs all the way down to the soles of the feet.
And from this released and relaxed state,
I want you to set an intention for your meditation this evening.
Maybe it's perhaps something you're working on.
Could be emotionally.
It could be something you want to let go or change.
And now I want you to let go of the expectation surrounding that intention.
Allowing the rest of the journey of our meditation to be open and fluid.
And let's just see what comes up.
We'll now begin to bring ourselves into the woods.
And you will start on a trail barefoot.
And just standing here before you even begin to walk,
Feeling the soles of your feet connected deeply to the earth below you.
You can feel all four corners of the feet behind the big toe,
A little toe,
The inner heel,
Outer heel are deeply connected to the earth.
And as you begin to walk down this trail,
You are going at a slow meditative pace.
As you walk,
You can hear the sounds of the birds around you.
You can feel the wind on your skin.
You can hear the trees rustling.
And you can see the sun peeking through small areas,
Shining all the way down to the earth.
And as you continue to walk down this path,
Releasing expectation and just be fully immersed in this walk in the woods.
Each step is your destination.
Noticing what there is to see on your right and left on each side of the path.
Noticing how your body feels as you slowly walk.
And as you continue to walk right in front of you,
You see a fork in the trail.
And without overthinking it,
Decide whether you need to go right or left.
And the further you go down the path,
The more connected you feel to the earth below you.
Up ahead,
You notice that there is a clearing.
There is an entire field.
And as it calls to you,
You begin to approach the field.
Fully feeling the sun now.
Feeling safe.
Feeling at peace and relaxed.
Almost as if the earth is calling to you,
You begin to slow down and lie down in this field.
You outstretch your arms,
The back of your hands are connected to the earth.
You are fully relaxed from the top of your head all the way down to the soles of your feet.
Your body is very heavy.
The heels are heavy,
Connecting deeply to the earth.
Your glutes,
Your lower back,
Release almost as if you are one with the earth.
Unable to tell where your body ends and the earth begins.
Heavy.
Heavy like a boulder.
Your arms are weighted into the earth.
Your upper back and the back of your head.
Very heavy.
Now we will change the sensation beginning with the feet.
Your feet begin to feel light.
As if you can feel them floating and the distance between your heels and the earth is beginning to grow.
Your legs begin to float up as the rest of your body is still connected to the earth.
Your glutes,
Your lower back.
Your arms begin to float.
Light as a feather.
And finally the back of your head releases off the earth as you float.
Lightly.
Fluidly.
And your body begins to float up towards the sky.
Almost as if a cloud is lifting you up as you settle with the rest of the clouds.
Connecting to the energy of the birds.
Maybe specifically you have one type of bird that you connect with that maybe you see all the time.
And if you don't,
Being open to just the general energy of the birds.
Calling upon their wisdom.
Bringing forth the intention that you set.
And asking that this energy of the birds brings you the wisdom or knowledge or next path associated with that intention.
And knowing that even if you do not get an answer right now,
Maybe in a couple days you will.
Allow yourself to stay here for a moment floating.
Feeling light.
Almost as if you are dancing in the air.
If nothing is coming to you,
Asking for a sign to appear.
Maybe in the upcoming week or several days.
And as you continue to float a little bit longer,
Allowing yourself to still release expectations.
There's no focal point.
There's nothing to do.
Just be.
Now beginning to lower yourself back down onto the earth.
And deciding at this moment whether you would like to lie back down or maybe stay standing.
Your root chakra keeps you grounded.
It brings instability and stableness into the body.
It is located at the base of the spine.
The color associated is red.
With your awareness on this area.
Seeing a red rope from your root chakra travel down through the earth.
And this rope is going to begin to connect to the core of the earth.
And all the energy will begin to settle in your body.
As you stay very connected to the earth.
Bringing that stability into yourself.
The heaviness,
The groundedness.
As you are connected to the earth.
Release what you do not need right now.
Whatever is keeping you from being your whole and true self.
Let it go.
Allow the earth to take in the energy associated with that.
As it is recycled,
Renewed.
And we will stay here for our last moments.
Connecting to the earth.
Bringing in that energy into our bodies.
You can even use the breath.
Inhaling up from that rope.
And then exhaling down through the rope into the earth.
Now beginning to bring yourself back into the room where you are located.
Connecting to the surface below you.
Connecting to the physical body.
Even maybe connecting to the sounds that you might hear in the room or outside.
We will conclude by connecting to our heart center.
If you are lying down,
You can stack one hand on the center of the chest and the other hand on top.
If you are seated,
You can do that.
Or bring your hands into prayer in front of the heart center.
Recalling the intention that you said at the very beginning.
Letting it go.
Knowing that it will come to you.
Or wisdom will come to you.
The perfect moment associated with this.
And from this heart center,
Let's send love to somebody that we love deeply.
And then doing the same for ourselves.
Sending that love back to ourselves.
Maybe even saying a little message.
A little affirmation to ourselves.
From my heart center to each of yours,
I am deeply grateful that you have joined me this evening.
Namaste.
