Welcome.
This is the Four Rooms Meditation.
It is a breathing practice,
And you're invited to breathe through this meditation without pausing.
Taking in long or short deep breaths all the way in and then letting go.
Breathing slowly and fully,
Trusting your breath,
Shutting down your eyes,
Grounded in your experience.
Allow yourself to just be.
That's right.
Trust that right where you are,
You belong.
Breathing in slowly and letting go.
Continuing to breathe in slowly and letting go.
And I invite you now as you breathe to move your attention to the thinking mind,
All those thoughts that we think of what I have to do,
What happened yesterday,
What might happen tomorrow,
Where do I need to go,
How will I do this thing,
Where can I serve,
What is my vision?
All those thoughts in that thinking mind.
Breathe into the thinking mind and let go.
That's right.
Trust your breath.
And I invite you to visualize the thinking mind with all those thoughts,
Just moving out in front of you.
That's right.
Allow the thinking mind to move out of the room,
Out in front of you.
Breathing slowly and deeply,
Clearing that room,
And set the thinking mind over there.
That's right.
Right over there.
Allow the thoughts and the thinking mind to just be set aside for right now,
To rest.
Very good.
That's right.
Continuing to trust your breath,
Breathing in slowly and letting go.
Continuing to breathe in slowly and letting go.
You got it.
And now let's move our awareness to the idea of our body,
The physical self,
Our vehicle,
Your temple.
Scanning your body,
Looking for places of stiffness,
Tightness,
And awareness.
Maybe there's some vitality or weakness.
Maybe there's something in the stomach or your back or your neck.
Wherever that awareness is,
I invite you to breathe into it right now.
That's right.
Breathe into that area of the body,
The idea of the body.
Continuing to breathe,
Trusting your breath.
I invite you to visualize the body stepping out from you.
That's right.
Just see the body step out in front of you.
Walk over to the thinking mind and sit down to rest.
That's right.
Allow the idea of the body to walk out of that room.
Go over to the side,
Sit down,
And rest.
Continuing to breathe,
Trusting the breath.
I invite you to place your hand over your heart or both hands over your heart and move your awareness to the idea and the room of your emotional well-being.
How do I feel?
What's coming up for me?
The idea of the feelings,
Emotions.
Is there confusion?
Is there love?
Is there loneliness or isolation?
Is there anger,
Frustration?
Is there gratitude and joy?
That's right.
I invite you to breathe into your heart deeply and slowly and let go.
Breathe into your feelings and let go.
Very,
Very good.
I'd like you to visualize your emotional feelings pouring out from you.
Allow them to just pour out in front of you and stream over to the thinking mind and the physical body to rest.
Opening that room,
Opening that space,
Allowing for more.
More possibility,
More emotion,
More connectedness to your heart.
Allow those emotions to just pour out in front of you and move over to the side with the thinking mind and the physical body.
That's right.
Continuing to breathe,
Resting your breath,
Emptying that room.
And now let's move our awareness to the higher self.
The ideas of the higher connection,
The high vibration,
Our convictions,
Our ideas and beliefs of spirit,
Our gods,
Our practices.
The ideas of right and wrong,
Good and bad,
Work and light,
Low vibration,
High vibration,
Our belief systems,
Our truth,
Our conviction.
And I invite you to breathe in through that connection,
That unending connectedness to our higher belief,
To our higher existence.
That's right.
Just breathe into that and let go.
And I invite you now to acknowledge in reverence that connection to source.
See it expanding above your head and then allow it to move over there with the thinking mind,
The physical body and your emotional wellbeing.
Opening up that room for a new experience,
For a more open possibility.
Emptying that room of what we think we know,
What we feel we believe to our core.
Opening that space and allowing more possibility,
Allowing more light,
Just allowing.
That's right.
And as you continue to breathe and begin to deregulate your breathing and coming down into a normal breath,
Arriving into the room with your four rooms cleared and open,
I ask you,
What is left?
Who am I beyond my beliefs,
My convictions?
Who am I beneath the wound?
Who am I outside of my thoughts and my body?
Who are we?
And in this moment and in this time,
The invitation is to visualize something fantastic,
Something that brings you great joy,
Something that fills you up,
Something you're incredibly grateful for and play it like a movie right in the forefront of your mind.
Maybe there's a pet or a loved one or a relationship.
Maybe there's a fantastic idea of peace or a problem solved.
Visualize that happening.
Maybe you had a windfall or some abundant magic has happened in your life.
What do you see in that movie playing in front of you?
What do you see?
Is there some activity you love to do?
Maybe dancing or singing?
Maybe just being with your friends and family.
And what do you feel when you see that vision?
What's that feeling?
And I invite you now to harness that feeling.
Just reach out and grab it and allow that feeling to flow into your open heart.
Allow it to stream through your rooms.
And we're going to take a long,
Slow,
Deep breath in and hold it for a 10 count and then let go.
Ready,
Holding that vision,
Taking in that feeling and that energy of goodness and gratitude and in and hold.
And let go.
Very good.
And as you come back into the room,
Wiggling your fingers and toes,
Thank you for your courage.
Thank you for being here.
