Welcome to your practice.
My name is Melody.
Thank you for being here and sharing in the sacred act of meditation with me and yourself.
Please take a moment to get comfortable laying flat,
Supporting yourself as you need.
Perhaps on a hard surface,
The floor or a bed,
Anything that you will feel most comfortable and supported on.
Once you have arrived into a shape that feels good in your body,
Start to let go of any holding in the muscle tissue of your body,
Softening and getting heavy in the bones of your body.
Allow your breath to take up space within,
Bringing a gentle attention to the inhale and the exhale of your breath.
Find your own rhythm and breathing pattern that feels most natural to you right now.
Once you've arrived into a breath that feels good,
And it may take time than this,
So spend the moments that you need to find a breath that you can rest into.
Now bring attention to the space of your heart,
This powerful energetic center within you.
Notice if there's anything as way of a feeling state or a heart's desire,
Perhaps something that you're calling in in your life right now or letting go of.
If something naturally bubbles up to the surface,
Hold it gently.
If nothing is there at this moment,
That's okay too.
Let it reside in the space of your heart,
Hovering in your mind's eye as you practice.
We will return to it at the end of the guided meditation.
And as we move through this practice,
I will,
With my voice,
Direct your attention to specific body points.
You don't need to do anything but let your awareness drift from side to side and point to point.
You don't need to move your hand or your foot.
Let yourself be in the ocean of awareness,
Feeling as you move through your physical body,
Letting yourself drop deeper and deeper into a place of rest,
And if the mind wanders from my voice,
Gently call it back in.
You will begin now by placing attention to the space between your eyebrows.
Now drop down into the space at the front of the throat,
Softening there.
Breathe into the front of your heart,
The chest,
Your right shoulder,
Your right elbow,
Your right wrist,
Your right thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
The palm of your hand,
Your whole hand,
The center of your chest,
Your left shoulder,
Your left elbow,
Your left wrist,
Left thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
The center of your palm,
Your whole hand,
Your navel center,
Your pelvis,
Your right hip,
Right knee,
Right ankle,
Your right big toe,
Your right second toe,
Third toe,
Fourth toe,
Fifth toe,
The sole of your foot,
Your whole foot,
The center of your navel,
Your pelvis,
Your left hip,
Left knee,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The sole of your foot,
Your whole foot,
Your navel center,
Your pelvis,
The space between your eyebrows,
The front of your throat,
The center of your chest,
Your right knee,
Your whole body,
Completely relaxed here,
Supported and at ease,
All of your awareness centered in the body,
The sensual experience of your own life force energy,
All the channels of your body awakened with breath and attention,
Feel any sensations from the inside that are moving through you,
Continue to watch the breath as it moves in and flows out,
Your whole body softening into the support beneath you,
Your breath is rhythmic and smooth,
Whole body completely relaxed,
Return now to the space of your heart,
Sensing to anything there that is present,
Similar to the beginning of practice or different,
Take three nourishing breaths in your own heart space,
Now feel your whole body from the inside out,
From your head to your torso to your arms and legs,
Your whole body resting,
Completely at ease,
Gentle waves of breath pulsing through you,
The ocean of awareness that is your mind,
Circulating through your body,
Noticing the waves that pulse that arise and fall away,
Just like the tide,
Come and go,
Continue to notice sensations through your body,
Through your energy channels,
Drop deeper and deeper within yourself,
Rest for a few more moments in your heart space,
Breathing there,
And now drop your attention even lower into your belly space,
Your abdomen,
Your pelvis,
Your navel center,
And breathe here,
Go deeper and deeper within,
Gently guide the breath into your belly,
Softening,
Releasing,
Unwinding,
Clearing out any stagnation from your body,
And I will leave you here,
Stay for as long as feels good and comfortable,
Thank you for practicing with me and taking the time for yourself,
Many many blessings.
