Hello,
Hello.
Welcome.
It is time for a meditation to help you live and lead from your core.
We will start this meditation with the sound of the bell and we will end the meditation with the sound of a bell.
In order to set up for this,
Find a quiet spot.
You may decide that it is best to stay seated or you may find that if you're checking in with yourself,
You are really needing to lie down and rest.
Make sure you're comfortable,
That the temperature is right or that you can have a blanket around you.
Sometimes it's nice to have something over the eyes if you are lying down.
Or if you're doing this on your lunch break,
Just meet yourself right where you are.
Anything is okay.
We are releasing judgment and we are just showing up,
Basking in the joy of what it is like to show up for ourselves for a few moments.
And then we are testing after you leave the meditation,
Testing to see what it is like to take these few moments and then how your day shifts afterwards.
So,
Here we go.
Close the eyes,
Noticing the breath coming in through the nose and gently falling out through the nose or out through the mouth.
Begin to sense your surroundings.
Become keenly aware of any sounds around you in the space where you are right now.
Note the temperature.
All the while you're still breathing,
Gently in and gently out,
Yet becoming keenly aware of the room.
The eyes are closed but if it is a room that you are familiar with,
Perhaps you,
Even in your brain,
Can visualize what's in the space.
Walls,
Colors,
Windows,
Chairs,
Windows.
Just becoming aware of what it is like to be in the room.
All the while you are breathing in and out.
With each breath in,
We are inviting that new fresh oxygen into our lungs,
Bringing it all the way not just into the chest but into the lower part of the rib cage.
And as you exhale,
We are releasing anything that no longer serves us.
If it helps,
You may even place your hands on the lower part of the rib cage so that you can give some tactile awareness as you breathe in,
Bringing the fresh new oxygen and expansion of the ribs into that area,
Into where your hands are.
So just notice what it is like to be fully present and in your body and at the same time presently aware to the space,
Temperature,
And room around you.
Our eyes are closed as we are practicing right now,
But the framework is so that we can live and act from this place even when we are not in a state of attempting mindfulness and meditation.
Notice how the breath is coming in and out today.
Is it feeling easy and available?
Is there tension?
Just noting any areas of tension,
Checking in with the eyes,
The head,
The face,
The neck,
The shoulders,
Arms,
Hands,
Chest,
Back of the body,
Lower back,
Abdomen,
The bowl of the pelvis,
The bladder,
The GI colon,
The uterus if that's available,
For some it is not,
Pelvic floor muscles,
Hips,
Legs,
Feet.
See if you can very gently deepen the inhalation,
Lengthening it as well as lengthening your exhalation.
Begin noticing that space of the lower abdomen and the pelvis,
The feet.
These are our roots.
This is the beginning of the core.
Again,
All the while we are gently aware of the room and the space around us.
We are holding space for both.
We are fully able to attend to ourselves,
To the messages of our body,
As well as be present in the room in which you are in.
If there are any noises that are distracting you,
Temperature,
Color,
Smell,
Anything that may be distracting,
Amount of light,
Come back to the practice of the breath.
Come back to the practice of how you can hold space for both,
To be in a situation of both and,
As we call it.
As we are centered in the pelvis and the core with our mind's attention and the feeling sensation of the body,
We can tap into our groundedness,
Our strength and our courage,
Our clarity and our focus.
Rise this attention up,
Upwards through the center of the core of the trunk,
Through the diaphragm and upwards towards the heart.
Play with the space of loving awareness for all that is.
Loving awareness for all that is happening within your body right now,
For the ability for you to take this time,
For your breath to be working with you in whatever capacity it can,
Your body to be working with you,
And then loving kindness for that which is around you,
The space around you.
As you are focused on the core,
From the feet and the pelvis,
Rolling that attention all the way up to the heart,
So you're focusing on that entire part of the core.
Draw into your brain,
To your visualization,
Something that has gone well today.
Maybe in a relationship,
An interaction,
Professional development,
Anything,
Anything that's gone well today with another human being and allow your heart and your core just to exude this love as you're visualizing this scene or situation or interaction.
Allow it to exude from your being,
This gratefulness.
And then from here,
Now draw into your attention something that has not gone well today in an interaction,
In your job,
In your day-to-day life,
The family member.
And if today has been one of those awesome days where everything is going well,
Then just allow what bubbles up that fits into the not going well category,
Just let that bubble up and bring this visualization into your brain and into your thought space.
From here,
Let's also from the core,
The entire core,
From the safety and security of the pelvis rising up to the heart,
Send love exuding from you to the situation.
It may not be fixable,
But we are just exuding love so that the highest needs of both parties can take place in divine time which is always the right time.
We are doing this from a place of being within our body,
Being within the core.
When you are ready,
Take a nice deep inhalation in slow and steady,
Fully exhaling,
Releasing any tension from the head,
Jaw,
Neck,
Shoulders,
Chest,
Abdomen,
Pelvis,
Hips and feet.
Still breathing and still being mindful of the core from the feet,
The pelvis,
All the way up through the diaphragm,
The heart,
Now rising up to the throat and rising up through the crown of the head.
Feel a beautiful,
Powerful light.
Notice the color that feels the best to you coming from the center of your core and exuding outward.
This light,
This energy is positive,
Flowing,
In alignment light.
This light is what takes us from pushing and pushing and needing to do,
Do,
And I've got to cross off the to-do list.
This light takes us from that push and brings us into the pull.
You become a beacon.
You become fully who you were always meant to be.
Nothing extra to do,
Nothing extra to prove.
Just this beautiful shining light.
Take another nice inhalation in,
Fully exhaling,
Feeling your body surrender to the surface in which you are on right now.
Allow a smile to come across your face,
A smile to come across your heart,
A smile to come across the abdomen and the pelvis and your entire body as you are this light.
Slowly,
Keep the eyes closed.
Begin wiggling the fingers and the toes.
Begin circling the wrists and the ankles,
Perhaps moving the head back and forth or rolling the shoulders.
Begin to move the knees and the elbows,
Just waking your body up slowly.
When you're ready,
Gently blinking the eyes open,
Just noticing again how you feel.
Thank you for taking this important time for yourself because as we practice this radical self-love,
It flows out into our life's purpose.
It flows out into leaving a legacy.
It flows out to our family,
To our friends,
To the community,
And to the world,
To your organizations,
To the environment.
We begin to ripple out love,
Courage,
Clarity,
And kindness.
Amen.
