Welcome to our Friday morning session.
Find a comfortable position,
A comfortable spot.
Snuggle in.
If possible.
Feet on the floor.
For today's session.
If not,
If you prefer,
You know,
Lying down,
That's fine too.
And let's just start by waking up.
Looking around your space.
Appreciating the different colors.
Shapes.
Light.
Reflection.
Using your eyes.
To notice.
Notice something in particular or just general noticing.
And when you've had enough of that,
You can allow your eyes to shut.
And notice if you hear any sounds.
Humming heaters.
Outdoor noises.
Not to become annoyed.
By the sounds or irritated,
But just to notice.
In a very.
.
.
Non-judgmental way.
It might be sounds that you hear coming from your own.
Body.
Your heartbeat.
The sounds that you make when you swallow.
Now notice if there's any taste.
In your mouth or smells in the room.
Pay attention to your.
.
.
Skin,
The sensation of touch.
Where are your hands right now?
What are they touching?
Where are your feet?
Can you feel the touch of your clothing?
On your arms.
On your legs.
Around your chest.
Can you become aware of your skin?
As a whole.
System.
Can you become aware of Your skeleton?
Going inward.
And appreciating this.
Massive system of bones that is allowing you to sit upright right now.
And can you appreciate that?
Those bones that look solid from the outside.
Actually on the inside are making your blood cells.
At this very moment.
When we think about it this way.
It's almost like.
.
.
Our body is alive in ways that we don't appreciate.
And become aware of your ribcage.
Separate bones,
24 of them.
That have this ability to.
Expand when you breathe in.
And relax when you breathe out.
So let's take a couple of.
Easy breaths.
Paying attention to those ribs.
It happens so effortlessly.
Ribcage expanding.
The air comes in.
And the ribcage.
Almost pushing the air out.
Now you can make your breath.
A little bit deeper,
A little more.
Intentional.
And you can keep with the ribs.
To focus on or you can.
Focus on the expansion of the chest and abdomen.
The skin.
Expanding as you breathe in.
Relaxing as you breathe out.
And if you want to play with the breath a little bit,
You can try to breathe mostly into your abdomen,
Your belly.
Pushing the skin of the belly out so that you can take more air in.
Or just breathe.
Than when the mind begins to wander.
As it always does.
Just notice that too.
With that awareness,
You can easily turn back to the breath.
All that planning and worrying and all that.
You can say.
I'll get back to you later.
And go back into your belly or ribs.
Feeling cool air coming in through your nostrils.
Whatever aspect of the breath is calling to you.
That's the one.
You should focus on.
If you're having a day where you're feeling like it's really hard to stop swirling,
Spiraling.
Try making your out-breath twice as long as your in-breath.
Slowing down the out-breath.
Is good for stimulating.
The part of your nervous system that counteracts the fight or flight.
So you can play with that too,
If it feels.
So today we're working with the third chakra,
That's the solar plexus.
The solar plexus is the space between your navel.
In the bottom of your ribcage.
So bring some awareness.
To your solar plexus.
See if you can.
Bring some light or warmth or energy.
Into that place.
That's your power center.
Not power.
Like achievement.
But power as in presence.
The third chakra is about personal power.
That is calm.
And steady.
And trusts itself.
So let's all breathe into our power center.
And the image that I like to talk about further.
Third chakra is a mountain.
Because a mountain is very present.
A mountain is not interested in achieving anything or having anything or getting anything.
It just is.
It reminds me of this.
Phrase.
About being a human being,
Not a human doing.
The mountain is about presence.
So imagine in your mind.
That you are a mountain or you have the presence of a mountain.
Or even that you're looking up at a mountain.
The weather.
Changes on the surface of the mountain.
But it doesn't change the core.
Weather.
Clouds.
Like our emotions.
Like other people's energy.
Drama.
The lunacy of the world.
All these things are clouds.
And storms.
But the mountain is not knocked over by them.
Mountains also.
Exist on a different time scale.
They don't get reactive or rushes of urgency,
They are patient.
And deliberate.
While we're thinking about mountains.
Let's sit up.
Straighter and taller.
And more vertical.
And if you can.
Push your feet into the floor.
Just a little bit.
Here's one more thing about mountains.
There's a natural line.
On the mountain.
Where certain things can grow.
And above that.
They just can't survive the terrain.
Doesn't work.
So the mountain knows.
What the things are.
That are not compatible.
With that terrain.
And they let it go.
So let's breathe just for a minute in this vertical.
Broad position.
Feed some energy to your power center.
Steady.
Centered.
Let's take one.
More big,
Deep breath.
And a slow out-breath.
Come down off the mountain with all your fingers,
Toes.
Move around where you need to.
And when you're ready,
You can open your eyes.
And may you.
May you feel the strength.
And the.
.
.
Steadiness of the mountain as you walk through this world this week.
And thank you all so much for being here.
