So we're gonna start with the sound of the bell.
We're gonna end with the sound of the bell.
So please make yourself very,
Very comfortable.
You can have your spine,
As long as there's some alignment.
You just don't wanna be completely flopped over to the side.
Sometimes actually people do like to be bent forward.
They feel like they really can just compress in and enjoy and explore the meditation a little bit more.
So if that is your choice,
Please do that.
Closing your eyes and let's get started.
Following the breath in and out through the nose and the mouth if that feels better.
Allow all of you to settle in this moment in time.
Allow the brain to settle from thinking and following along.
Allow the scalp and the eyes,
The jaw,
The tongue to settle.
Allow the shoulders to become more soft and heavy.
Noticing the arms becoming more soft and heavy.
Feeling the hands and the fingers completely settling.
Maybe resting on your lap or maybe placing your hands on the lower part of the abdomen.
All the while gently allowing your breath to come in and out as you're settling.
Feel the heart open to whatever ability that it can today.
Opening to expand into a greater sense of love and awareness.
Allow the abdomen and the contents of the abdomen to become soft and heavy and released.
The stomach,
The liver,
The spleen,
The gallbladder if you have it,
The kidneys if you have them,
The entire GI tract.
And then draw your awareness lower still in and around the pelvic bowl.
Notice whatever organs are here,
Perhaps your uterus,
Prostate,
Ovaries,
Or they may not be present and that's okay,
Just paying attention to the space.
Paying attention to the pelvic floor musculature and seeing if there can be some softness here,
Some openness.
If this is an area that is too triggering or uncomfortable to focus on,
Just gently note that and draw your awareness into the legs or into the feet.
Allowing the legs and the hips and the feet to become very heavy and soft.
Now call any parts of you that have been scattered throughout this day.
Maybe the parts of you that have been helping other people,
The parts of you that have been focusing on any problem solving,
The parts of you that are thinking about the long,
Long to-do list.
All the things that scatter your energy,
Call that energy back and gather it as if you're visualizing it coming back into your body,
Feeling yourself settle.
Now finding a place in the lower half of the body,
It may be within your pelvis,
It could be your uterus,
It could be the bladder,
The pelvic floor muscles,
It may be your belly button,
It may be your lower abdomen,
It may be your legs or your toe,
Any one area that feels safe that you can focus on in this moment.
Draw all of your attention here,
Breathing in and out to this area,
Opening it to any and all wisdom.
Visualize that there is a little light in this space that you have chosen.
It shines very dimly but brightly,
Maybe as if in the distance.
It has much warmth to it but maybe we can't exactly see it yet.
See if you can walk towards that light of wisdom within you.
It is only birthed as you choose to connect and to show up in this moment.
Breathing in and out.
Allow a word,
A phrase,
A visual or a knowing to bubble up from the place of your body in which you are currently focusing.
Allow it to bubble up to you.
Just keep breathing and releasing.
If you notice that you go to your head to try to find the perfect answer or you notice yourself going,
I don't know,
I don't know,
I don't know,
Take a deep breath.
Just wait,
Be open.
Even silence is an answer.
You're simply playing with gathering a message today that can lead you,
That can help you find clarity and take action.
Taking a nice deep breath in.
As you exhale,
Draw your awareness from the lower half of the body up through the pelvis,
Through the abdomen,
Through the heart,
Through the throat and through the crown of the head.
And relax everything again.
Drawing the attention back down to the area that you just were focusing on in the lower half of the body.
Inhaling again.
Exhaling,
Drawing that wisdom that you gathered through the pelvis,
Through the abdomen,
Through the heart,
Through the throat and through the crown of the head.
Softening and releasing.
Drawing your attention one more time to that lower part of the body that you were focusing on.
Gathering that wisdom,
Inhaling.
Exhaling,
Drawing it through the pelvis,
Your safety and security seat,
Through the abdomen where your personal power and creativity can swirl.
Bring that wisdom through your heart of unconditional love,
Through your throat so that you may speak and act and through the crown of the head to be connected for that intuition.
Now feel this water falling all around you and just take some breaths and notice how you feel.
There is no right or wrong.
Allowing a smile to come across the face.
Allow a smile to come across the heart.
Allow a smile to come across the pelvis.
Moving the fingertips and the toes,
Maybe bending the elbows or the knees,
Maybe turning the head,
A little twist,
Just waking up the spine.
When you are ready,
Coming back into a seated position or somewhere comfortable.
