All right,
Everyone.
Go ahead and find yourself in a comfortable position where you can be for the next 15 or 20 minutes.
You can be lying down,
You can be on a chair or couch.
You don't wanna fall asleep during meditation,
But you do wanna go into a very relaxed state.
Just find some place that feels nourishing and supportive.
For your body.
Let's start with three deep breaths.
Breathing in through our nose and out through our mouth.
Let's just start to come into our body.
So meditation is an embodiment experience.
Let's often think of meditation as being something that happens in our mind.
Yet,
Meditation really is coming into the present moment.
Feeling the sensations in your body.
Being aware of the sensations,
Perceptions,
What's outside your body.
Just find yourself noticing the sensation of your breath.
How does the body feel when it's being breathed?
Gently move your awareness to your back.
If you're sitting upright on a cushion,
You might feel your back in space.
If you're leaning into a couch,
You might feel the material of your shirt.
Pressed against your skin.
Take a moment to gently relax your shoulders.
Maybe feel your shoulder blades gently touching each other.
Moving down your back.
Let's notice our hands,
Our palms,
Our fingers.
Gently place our attention on our sitz bones or our bum.
Maybe feel the material of your pants.
Touching your skin.
And gently raise your hands up and let them fall down.
Just remind yourself of that familiar tug of gravity,
The weightiness of your body.
Let's set a grounding cord.
So our grounding cord is just a visual that connects your body into the earth.
Sometimes I imagine tree roots.
Sometimes it's just a waterfall coming off of my back body.
Be just a beam of light,
A rainbow.
Whatever it is,
Imagine in your mind's eye some kind of connection between your body coming off of your sitz bones and it penetrates deep through your seat or your cushion or your couch,
Down through the floor,
Through the basement,
Through the foundation.
The soil,
Deep into the center of the earth.
Now,
With each out breath,
You're just allowing Mother Earth to take anything that's not serving you.
And just imagine it kind of like a laundry chute.
In your dirty laundry or just old programming,
Negativity,
Anything that's not in your highest good to hold onto,
Just simply sending it down the grounding cord.
The earth is so much larger,
Wiser,
Stronger,
Older than any of our petty human concerns,
Any of our shame or blame or guilt or fear.
Just gently let the earth take that away.
There's no effort on your part.
Energy follows thought,
Which follows intention.
So just our intention is to let go.
So with each exhale,
Just allowing for a trust,
Trust in the earth,
Trust in your body to let go of what it needs to let go of.
You can also send down your grounding cord,
Any mental formations,
Any judgments,
Efforts,
Planning,
Featuring.
There's plenty of time later in our day to think,
To problem solve.
So right now,
You're just letting your mind take a break.
You're letting your body take a break too.
Gently come back into the present moment.
Become aware of any sounds you're hearing besides my voice.
How many different sounds are you aware of?
Bring your sensation gently back to the breath.
What does it feel like in your body to breathe?
With each breath,
The experience will be different.
Just actually feel it.
I'm not talking about a thought about your breath.
We're talking about the actual sensation of the breath.
If your mind has wandered,
Simply return your attention to either the sounds that you're hearing or your breath.
Sounds that you're hearing.
In-gate is known as a great meditation tool as you're coming into the present moment,
The sounds that you're hearing.
That's a gateway to the present.
There's the breath gate,
Also a beautiful gateway to the present,
Something that's always with you.
Thank you.
