Happy Friday!
Let's start by just getting comfortable.
In our seat,
Whether you're on the ground or in a chair or on a bed.
And Let's start with a big,
Deep breath,
Grounding breath.
And as you,
Let's do one more of those.
And as you breathe out,
Just let go.
Of anything.
That you're holding on to.
You can let go of it for 20 minutes and get back to it.
After we're done.
So take a big,
Deep breath.
And maybe an audible letting out of breath.
And let's start by becoming aware of our surroundings with our senses.
Visually.
Looking around and noticing something.
One thing or a vista,
Or.
.
.
Anything that strikes your attention.
Colors,
Shapes.
Something you haven't appreciated before.
And when you've had your fill of that,
You can allow your eyes to close.
Bring your attention to your ears.
These magical things that are stuck on the side of your head.
Become aware of what they are picking up.
In the room.
Noises,
Sounds.
Outside sounds,
Room sounds.
Body sounds.
Whatever draws your attention.
This exercise is really not about.
.
.
Judgment.
Or really anything other than.
Becoming aware.
Noticing.
Stepping outside.
Of your mind.
And the busyness of the mind.
Is there anything that you taste?
Or smell.
And becoming aware of the sense of touch.
Where are your hands?
Are they touching your body somewhere?
Are they touching each other?
And your feet.
Do you have socks on?
Or your feet in the open air.
Are they on the floor?
Or crust underneath you.
And thinking about your whole body.
Body.
As one unit.
Hovered entirely by skin.
And how that skin.
Has this beautiful miraculous ability to expand.
When you move.
When you bend.
When you turn.
And when you breathe.
So now keeping your attention on your skin and the elasticity of it.
Take a few breaths.
They can be natural breaths that you're noticing or you can.
Decide you wanna.
Take some deep breaths.
And feel how your skin adapts.
Expands.
On the in breath.
Relaxes.
On the out breath.
And as always.
When you start having thoughts.
You can acknowledge those thoughts.
For what they are.
And then move your attention back to the breath.
As you take a big breath in.
Feel your belly expand.
And then breathe out.
And feel the skin.
Relax back.
Imagine as you breathe.
That you are standing underneath.
Vast,
Open,
Blue sky.
And breathe in that openness.
There's so much.
Going on right now in the world.
That is bringing tremendous worry and pain.
And fear.
And I wonder if we can.
.
.
Take those worries and pains and fears.
And make them like clouds.
In our vast blue open.
Sky.
And just take a minute to acknowledge those clouds.
Those worries about ourselves or about our family.
World.
And also take a moment to give ourselves permission.
To have those feelings.
Or any feelings.
And then maybe for the next few minutes we can.
Look beyond those clouds.
Knowing that we will return back.
At another time.
So as you keep breathing and keep expanding,
And then relaxing.
I'm going to talk about the second chakra.
Which is the.
.
.
The seat of creativity.
Creation.
And where we connect to joy and pleasure.
And since this is a hard moment for the world at the moment.
At this time.
I thought that.
.
.
It would be a good idea to create more light.
Light illuminates darkness.
Light feeds our soul.
And lighting up the second chakra can stimulate.
Or creativity.
And creativity.
Helps us.
Thrive helps us cope.
And helps us give energy.
Outward to our broken world.
So as you continue breathing,
Bring your attention.
To your lower abdomen.
The navel.
And see if you can with your attention.
Kindness.
Kind attention.
Begin to feel some warmth or some radiation.
Of energy.
In that area.
Bringing your awareness.
Maybe imagining a ball of light.
Circling,
Turning.
If this is not available to you,
No worries.
Just imagine a color.
In that part of your body.
Orange is the color of the second chakra,
But you can use any color you wish.
And if you can get that energy.
Sensation.
Stay with it.
As you breathe.
And see if you can make it expand.
This energy,
This light.
And as it gets bigger.
See if it can fill up your whole abdomen.
Breathing,
Each time you take a breath in,
Imagine it growing a little bit more.
And imagine that light.
Going down your legs.
Filling your legs with of vibrant.
Tangling sensation.
For warmth.
Or just imagine light spreading down.
Your legs.
All the way to your feet.
All the way into each toe.
And imagine that light.
Spreading upward through your torso.
Into your heart.
Up into your shoulders.
Each breath.
Making the light go further.
Down your arms.
Into each finger.
And then up through your neck.
Filling your head space.
This energetic radiant light.
Easy.
Gentle.
Powerful.
And then the light overflows out of your borders.
And into the world.
And breathe.
And now slowly.
Call that light back.
Into the center of your abdomen.
Out of your head.
Back in from your fingers and hands and arms.
Back in from your toes.
Feet and legs.
Into the center of your second chakra.
And now see if you can.
Re-spread it out.
Like the ocean tides coming in and out.
Can you make that light go back out?
Down your legs.
Into your feet.
Into each toe.
Overflowing the border.
Into the earth.
And then up your body.
Into your heart.
Down your arms.
Into each finger.
Overflowing the borders.
Like a star.
And then up your neck into your head.
Overflowing the borders.
And then once again,
Like the tide coming out.
Bring that light,
That energy that you've created.
Back inside.
Down.
To the lower abdomen.
Emptying out of your fingers and hands and arms.
Emptying out of your toes and feet and legs.
I read a quote from a rabbi in California named Sharon Brouse.
That I thought was relevant to this moment in our lives.
It's about keeping faith.
And she says,
Faith is fluid.
It's okay to have moments of expanded and contracted spirit.
When we feel more or less connected to God and to the sacred around us.
When we feel distant,
We shouldn't be ashamed.
Just aware.
When we can't find God,
We should practice by finding each other.
So.
As you come back into the room.
Into your seat.
Wiggle your fingers and your toes.
And let's take one more breath.
Together.
And open your eyes.
Thank you all so much for Joining me.
And uh.
.
.
May your light Expand all your borders.
And may we have peace on earth.
