Hello everyone,
Welcome to our weekly meditation.
Go ahead and find yourself in a comfortable spot.
Friendly reminder that if you'd like to be doing this as a walking meditation,
Lying down meditation,
Standing meditation,
That's just fine.
Most important thing is that you are connected to your body and to your breath and that you're aware of your thoughts,
You're aware of your body,
You're aware of your mind.
And you have an intention to train the mind.
So in a moment we'll choose a home base and focus our intention there.
But for now,
Just make sure your spine is straight,
That your posture is relaxed,
That you're alert and ready to meditate.
Let's start with our three deep breaths.
Breathing in through our nose and out through our mouth.
Let's gently say hello to our body.
Just checking in,
Just do a quick body scan,
We're going to check in with our head.
Be aware of any aches,
Pains,
Any extraneous mental formations.
Let's just gently move our head from side to side like you are slowly shaking your head no.
Let's gently coordinate this movement with our breath.
So as you move your head to the right,
You're inhaling.
And as you're moving your head back to the center,
You're exhaling.
As you move your head to the left,
You're inhaling.
And as you move your head back to center,
You're exhaling.
Let's do that one more time on each side.
Move down into our shoulders,
Our high back,
Our neck.
I invite you to roll your shoulders back three times.
Just lift your shoulders up towards your ears and set them back down.
And if you can,
Change directions.
Roll your shoulders forward,
Bring your shoulders up to your ears.
Just to check in with your high back,
Your high heart,
Your throat,
Your neck,
Collarbones.
Just allowing yourself to feel into your body.
Perhaps there's an ache or a pain,
Discomfort.
Not trying to get rid of any of that,
You're just noticing.
Move our awareness down our left arm,
Down our right arm,
Down our upper back,
Mid back,
And low back.
Down through our heart,
Our diaphragm,
Our belly,
Into our groin,
And our pelvis.
While we're here,
Let's just go ahead and set our grounding cord.
Our grounding cord is simply a visual that connects you into the earth from your sits bones,
Like the base of your spine,
Your bum.
You might feel roots or just a beam of light.
And just now,
With each exhale,
Allow any of those aches and pains that were in your upper body,
Your mid body,
Your back,
Just to be pulled,
Gently pulled out of you,
Washed away,
Down into Mother Earth.
Just get recycled.
Moving down into your thighs,
Your knees,
And your lower legs,
And your feet.
Just allow gravity to do its work.
Pulling out of you anything that doesn't belong,
That's not serving you today in your meditation or in your interactions later.
What's also beautiful about gravity is that it's holding you to the earth.
There's no amount of failure or misstep or mishap or mistake that will ever lead to you leaving this beautiful earth.
Even in your death,
You will return to the earth.
And so you are held in her loving embrace,
Deeply rooted.
Now that we've done a basic body scan,
We've set our grounding cord,
We're rooted into the earth,
Just invite you to find a home base or an anchor for your meditation practice today.
So remember,
Meditation is a practice.
The practice is coming back again and again to that home base,
Whatever you decide it is.
So the act of meditation is the remembering,
Is the awareness,
Is coming back when you forget.
So for me today,
I'm going to set my anchor as my breath,
My home base as my breath.
But I invite you,
If you so choose,
It could be a body part,
It could be a mantra,
It could even be the sounds that you're hearing.
And we're going to practice this basic meditation,
Coming back again and again to home base for the next five minutes.
I will gently remind you throughout the five minutes of our goal,
Of our journey.
So go ahead and get started.
10 seconds.
7 seconds.
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If you've noticed your mind wandering,
Bring it back to your home base.
For me,
The home base today is the sensation of breath.
Because if you're not,
It's not thinking about the breath.
It's actually the feeling of the breath.
So allow whatever your home base is to be anchored and rooted in the physical sensory plane.
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Again,
If your mind has drifted,
Run back.
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