Welcome to your meditation practice.
My name is Laura.
Thank you for joining me today.
Let's take some time now to find a comfortable seat,
Maybe some support behind your back,
And we'll gently close our eyes.
Begin this slow process of unwinding the layers of tension or holding within the physical body and within the mind.
Allowing yourself to recognize that everything you're experiencing right now is welcomed.
There's nothing that needs to change for you to have a deep beautiful practice today.
So allowing yourself to open up to receiving all that is,
Exactly how it is and exactly how you are.
Let's take a deep breath in through the nose and side out.
Again,
Deep breath in through the nose and side out.
Okay,
Let's take your hands now towards your knees or your shins,
Wherever you are,
And then just gently arch your spine so you're opening your chest,
Your shoulder blades are falling back a bit.
Open up through the throat as you breathe in and as you exhale,
Rock back,
Hollow out the spine,
The upper back,
Rounding in the chin and exhale.
Inhale,
Opening,
Breathing in.
Exhale,
Pulling it in,
Rounding,
Breathing out.
Good.
Inhale,
Opening.
Exhale,
Rounding.
Okay,
Last one.
Breathe in and breathe out.
Good.
Come to a nice tall spine.
Notice your energy is probably dropping more into the body here.
Take your left hand to the chair or just to your hip beside you.
Take your right arm up and over into a gentle side bend and begin to breathe into the right side of your body.
Good.
Take one more full breath.
Inhale,
Rise back up.
Take your right hand down to the side or to your hip.
Inhale,
Left arm up and over.
Good.
With every breath you,
Especially with the eyes closed,
If it's comfortable to have them closed,
Just allowing your awareness to drop more and more into your body,
Which is actually more and more into this present moment.
As you breathe into the left side.
Good.
Take a full breath in and side out.
Okay,
Wonderful.
Rising back up.
Exhale.
Then inhale,
Lengthen through the spine.
We'll twist to the left.
So just one hand to the side or to behind you a bit.
Right hand to your left thigh and lengthen through the spine a bit.
Exhale,
Twist.
This is a ringing out,
A detoxification for the physical body,
But also a ringing out and a cleansing of all mental,
Emotional,
And energetic experiences that are ready to leave your field,
Leave your space,
Bringing it all out.
And as it leaves,
You're welcoming in the qualities of peace,
Contentment,
Ease,
And gratitude.
Good.
Take one more breath in and out.
Good.
Back to center.
And exhale,
Twist the other way.
Good.
So last little posture we're in here for grounding the energy into the body.
Just allow your spine to lengthen a bit more,
Shoulders relax and twisting a little more into your depth.
With this ringing out,
With this cleansing,
Allow every breath to nourish your body.
Good.
Take one more deep breath in and let it go.
Okay.
Return back to center now.
All right.
Now,
If you're scooch forward a bit,
You may scooch back.
So your back is on the back of the chair,
If that feels more comfortable for you.
Allow yourself to make any little shifts and adjustments in your body so you can settle into the most relaxed space possible.
Once you've landed there,
Take a deep breath in through the nose and side out.
And do that twice more.
All right.
Gently place your right palm now on your lower belly below your belly button.
Place your left palm on your upper belly above your belly button.
And feel the warmth of your palms on your body.
Allow the crown of your head to grow a little taller through the sky,
Welcoming in these qualities of alertness and presence.
And then allow your shoulders to relax down your back.
And feel every point of contact your body has with the chair,
With the ground.
Really notice stability and the strength of the space there that supports you and holds you up.
Allow yourself to soften your edges another layer deeper into that support that's beneath you.
Good.
And then from this space,
Notice the rise and fall of your breath beneath your palms.
Relaxing to the forehand and the jaw.
And then use a little bit of energy now to deepen your breath into your right palm,
Your lower belly.
And as you deepen your breath there,
Just begin to gently sigh it out.
This is grounding your energy deep into your power,
Your inner power lies in this space.
It's your stability,
It's your strength,
It's your ground.
A little bit of energy to deepen your inhales into that right palm,
Lower belly,
And then breathing out.
See if you can take in 10% more air on your next inhale,
Longer exhale.
Notice any shifts you may be feeling in how your body is experiencing this moment to your mind.
Good.
And then take one more deep breath in and side out.
Just take a moment to sit with any shifts you may feel.
Good.
And now begin breathing into your left palm,
So your lower lungs,
Upper belly region.
Usually during our days we don't breathe into our full lungs,
We breathe more into the upper lungs.
So a little bit of energy to breathe down deeper into your lower lungs,
Your left palm.
With every exhale you release stale air and energy from this space.
Good.
Okay,
We're going to do three breaths together where we inhale into our left palm nice and deep.
We'll hold at the top for a couple seconds and then you'll exhale all of your air out.
Okay,
When you're ready,
Breathing into that left palm.
Hold.
And sigh.
Good.
Again,
Breathing into the left palm.
Hold.
And sigh.
Last one.
Deep breath in.
Hold.
And sigh.
And we're going to do the hold at the bottom now.
So we'll do three breaths this way.
So you'll inhale all the way up,
You'll exhale all the way out and then we'll hold at the bottom of your exhale.
Okay,
When you're ready,
Take a full breath in.
Let it go.
And hold.
Again,
Inhale.
And hold.
Last one.
Breathe in.
Breathe out.
And hold.
And breathe.
Good.
And then gently place your palms on top of your heart,
On top of your chest.
Feel the warmth there.
And stay with it.
Notice a feeling inside that feels spacious,
Calm and free.
Gently breathe into that feeling.
Softly sigh out.
Good.
And then either keep your hands on your chest if that's feeling really good or you can release your hands down wherever you'd like.
Now within your mind,
Repeat to yourself,
I am exactly where I need to be.
I am exactly where I need to be.
Just continue repeating that to yourself.
As you feel this expansion in your body.
As you feel this expansion in your body.
As you feel this expansion in your body.
As you feel this expansion in your body.
As you feel this expansion in your body.
As you feel this expansion in your body.
As you feel this expansion in your body.
As you feel this expansion in your body.
As you feel this expansion in your body.
As you feel this expansion in your body.
Good.
And gently release that mantra now.
Breathing into your body.
And gently take a sigh out.
Noticing or feeling a peace or spaciousness,
Contentment in your body and your mind.
This feeling is always there,
It's inside of you.
You just accessed it.
Take another breath in.
And out.
And then very slowly when you're ready,
You can begin to open your eyes.
Take your time adjusting back into the light,
Into the room.
NobodyResets.
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