Welcome to this simple,
Seated meditation and breath practice to reconnect with the space below you,
Within you,
And above you.
Settle into a seated position that allows your spine to lengthen and your joints to be supported.
Open,
Close your eyes and arrive in your inner space.
Allow your breath to be exactly as it is.
Permission to not just breathe as you are,
But be as you are.
Notice the way that permission,
Allowance,
Diffuses the charge within resistance,
How acceptance releases the pressure system that the mind creates through judgment.
And we all have this part of the mind that has a propensity for finding what's wrong,
What's bad,
What's incorrect.
Through this practice,
We will explore how posture and breath can shift the internal ecosystem and allow for higher octaves of mind to emerge more coherent,
Connected,
Compassionate ways of seeing and being.
Bring your attention to your posture,
To the way you're holding yourself in space in this moment.
The posture of meditation is in and of itself a meditation.
The way we hold ourselves through the fluctuations of practice is like a wordless prayer.
The position,
The posture of the body communicates information to our inner and outer worlds,
Emits frequencies and creates the context from which thoughts,
Energies,
Emotions arise and take shape.
Roll your shoulders back and down,
Elongate your spine from the base all the way up and through the back of your neck.
There is an intelligence inherent in our bones,
A sacred cosmic geometry that we can line ourselves up with whenever we remember.
Ever so slightly,
Guide the back of your head back in space.
Feel your bones stacked vertically,
Head over shoulders,
Over ribs,
Over hips.
Feel the way your spine is not just the physical architecture of your body,
But the metaphysical,
The vibrational,
The subtle imprint from which matter takes form.
This is not something new to learn,
But something old to remember,
An intelligence that already exists within you.
As you continue to settle into your coherent posture,
See if you can strike a harmonic balance between resting in the intelligence of your system and subtly refining that intelligence.
Let your breath move through your body in a way that feels easy,
Natural,
Emergent.
Feel how sitting with integrity physically creates a space where energetic integrity can flow through a clear channel and unobstructed path.
Feel what it's like to sit with dignity,
To hold to yourself with honor for all that you are,
All that you've been,
And all that you're still becoming.
Notice what kind of thoughts might live in this structure,
This shape,
What kind of stories you tell yourself,
And what kind of message you send outwards to life.
Contrast can really clarify.
Take a moment to let your posture totally drop,
Slouch,
Round your shoulders,
Collapse the space around your heart.
Be in this space for a moment,
Feel what it's like to live here,
To exist here in collapse.
What kind of stories get told here?
What emotions and energies emerge in this inner ecosystem?
And what kind of message do you send out to life from this stance?
And we all do this sometimes,
And it's okay.
The more warmth we bring to ourselves in these moments,
The easier we can move through and beyond them.
So let's do that now.
From the ground up,
Rebuild and reawaken the integrity of your posture.
Align yourself with the geometry within you,
Lengthen your spine,
Drop your roots down deep,
Lift the top of your head,
The crown of your head up high,
Roll your shoulders back and down,
And brighten up the space around your heart.
The breath is one of the most reliable tools to come home to the present moment,
To disengage from the disorienting distortions and dimensions of the mind,
And reweave with the wisdom of the body,
The earth,
The sky.
Take your next exhale all the way to empty,
Pause the breath in emptiness and hold your awareness down beneath you with the ground,
With the earth.
Through your nose,
Inhale up from the earth,
Through your body,
Into your heart,
Hold the breath in fullness,
Hold steady presence in your heart.
Through your nose,
Exhale back down to the ground,
Hold emptiness and reconnect resource with the nourishment,
The support beneath you.
Inhale up to your heart,
Hold the breath in your heart,
And receive this unconditional support that the earth gives you,
The way the earth receives you no matter how you arrive.
Through your nose,
Exhale back down to the ground,
And with it,
Release anything that's been heavy on your heart,
That's too big,
Too old,
To hold on your own,
Hold emptiness and offer back to the earth,
Back to source,
That which is ready to be released.
We'll add a dimension this round,
Keep breathing through your nose,
Inhale from the earth,
Up into your heart,
Hold fullness,
Hold presence in your heart.
Send the breath upward as you exhale,
Let it lift you up to the space above you,
The sky above you,
Hold emptiness,
Connecting not just with the sky,
But the stars,
The infinite space above and beyond.
From this cosmic place,
Breathe down in to your heart,
Hold the breath,
And allow these luminous,
Celestial,
Maybe even angelic frequencies to reside within you,
To be anchored in your heart.
Send your next exhale back up through your heart,
Neck,
Head,
Out the crown,
And with it,
Offering up anything that would be more appropriately held by these higher realms,
Seen with higher vision.
From this space,
Breathe in,
Breathe down,
Illumination,
Clarity,
Calls for guidance.
Draw it down into your heart and hold the breath in fullness.
We'll connect all the layers together.
From your heart,
Exhale downward,
Pass through the ribs,
The pelvis,
Down through the root,
Down to the earth,
Hold emptiness,
Land in the support of the ground,
This living,
Breathing planet that makes all life possible.
From that space,
With gratitude,
With reverence,
Inhale up all the way through the channel of your spine,
Pass through the heart,
Up and out to the crown,
Beyond,
Above you,
Hold fullness,
Rest your awareness above you,
Beyond you,
In the sky,
With the stars,
With your spirit,
With your soul,
Or whatever it is that you call sacred.
Exhale down,
Down through the crown,
Through the gate of your body,
The channel of your spine,
Cleansing and clearing any dense energies along the way,
Sending them through you,
Down to source,
To earth,
Hold emptiness,
And be held up,
Feel the way the earth holds you,
Always,
Eternally,
And exactly as you are.
Inhale,
Bring with you the stability of the earth,
Feel it bringing structure and safety to your body,
To your nervous system,
Through you,
Beyond you,
Hold fullness above you,
In the vast,
Infinite potentiality of the world beyond form,
Beyond matter,
And with your exhale bring that frequency down,
Down and in and through your body,
The frequency of potential,
Of infinite possibility.
Take one more complete round on your own,
Invite in your own imagery,
Language,
Lexicon,
Weave in your own prayers,
Let the pattern,
Direction,
Visuals of the breath dissolve,
Breathe easy,
Sit with dignity,
With grace,
And notice what you notice,
Feel what you feel.
Bring your hands to your heart,
Bow your head and close practice in gratitude and acknowledgment for your willingness to remember the ways that the body,
The heart,
The mind,
The breath,
They don't exist in isolation,
But are intrinsically interwoven,
Effortlessly interconnected with the invisible and visible worlds above,
Below,
And between us.
As always,
Thank you for your practice and as always,
May it uplift,
Energize,
And expand the ultimate practice of your life.
