Welcome to the meditation of centering,
Grounding.
So take a moment to find a comfortable C position.
If you do have any back aches,
Feel free to lay on your back.
Just take this moment to bring yourself into a proper posture where your spine is gently aligning,
Lengthening out.
And from here,
Just close your eyes.
Feel complete heaviness against the eyelids,
Bringing yourself into the darkness.
Take a moment to realize what that feels like,
To look into the darkness,
Only feeling and hearing what's around you and what's within you.
Feel your shoulders falling away from your ears,
Allowing your neck to be free.
Gently as you breathe deeply and slowly through the nose,
Feel the breath caressing within the throat,
Into the chest,
The ribs,
The high belly,
And the navel.
And gently one at a time let go as it melts down.
Continue to feel that breath,
And noticing the sensation.
Exhale yourself to completely let go with every exhale that you take.
Gently place the tip of your tongue behind your two front teeth.
Feel a deep relaxation through the jaw and the neck.
As you feel deep heaviness through the eyes,
Gently roll the eyes to the top of the head,
Breathing here as you breathe deeply,
Looking deep into the darkness.
Listen to your heartbeat pounding deeply within you,
Focusing your ears to the sounds of your heart,
Harmonizing with your breath.
Feel your chest deeply expanding more and more each time you breathe,
Listening to the heartbeat.
Feel your chest expanding each time.
The more you become aware,
Then deeply connect to the heart.
Gently directing your breath to travel the heart's vibration throughout your body.
Feel it tangling amongst the chest,
Expanding deeply,
Feeling that vibration each time you breathe.
Slowly feeling that warm vibration of your heartbeat around the ribs,
Circling around and around.
Notice the sensation that you feel.
Feel the warm vibration of your heartbeat,
Tangling through the arms,
Into the fingers.
Nothing hears you allow yourself to feel that.
Feel the tangling spirals of your heartbeat warming around your tummy and the navel and throughout the back.
Feel every bit of you feel radiant in your heart's vibration,
Beating through you,
Breathing deeply,
Allowing yourself to feel.
Allowing that heartbeat to bring vibration around the hips,
The low back,
Feeling that warmth,
The deep,
Tangling sensation,
Feeling your heart expand throughout your body.
Gently feel that warmth,
Tangling through your legs,
All the way down to your toes,
Feeling that vibrancy,
Feeling deep expansion.
Notice the new sensations that you feel.
Allow yourself to breathe.
Feel the soles of your feet,
Feel complete heaviness here and a deep warmth.
Feel a deep beating of the drum,
Tangling through the soles of your feet,
Breathing through that sensation.
Allowing your breaths to be very deep and very slow.
Slowly,
The heaviness and warmth of the soles of the feet connect into the level of the ground where you feel the soil between your toes,
Breathing through that sensation.
Notice the ground's heat,
Notice the vibration beneath.
Every time you inhale,
Allow the vibration of the ground to gently rise through the soles,
Up the legs,
Up to the body,
Into your heart.
Each time you inhale,
Gravitating that vibration from the ground,
Beating through your body as it rises to the heart.
Feel your body deeply expand.
Find yourself grounded and supported by the earth,
Absorbing the vibration from the earth gently up through the body,
Into your heart.
Notice every bit of sensation that you feel,
The more you breathe.
Allowing your breath to be very deep and very slow.
Slowly,
Realize the synchronization of your heartbeat and the vibration of the earth in harmony.
Breathe deeply to feel the harmonization and to listen to it getting louder and louder.
As it gets louder,
View the vibration expanding to the upper body,
Through the neck,
Feeling the warmth beating through it and inside the throat.
Gently allowing it to rise against the ears,
Throughout the face,
Feeling that expansion of that vibration.
Along the forehead as well as the back of the head,
Beating of that vibration as you breathe,
Allowing your breath to be very deep and slow.
On opening the top of the head,
Getting wider and wider each time you take those deep breaths in.
And feel the love,
That very vibration that's bursting within you to gently rise to the top of the head,
Burst out.
Allow the light of that vibration to sprinkle against your skin like raindrops.
Notice that sensation as it falls along your hair,
Against your shoulders and arms,
The rest of your body.
Feel those water drops,
Bright light.
Feel that sensation.
Be here in the moment to feel the harmonisation of your heartbeat within,
Allowing it to drench you into the vessel of your body.
Take a very slow,
Deep inhale through the nose,
Gently pushing the belly out and hold the breath.
Feel it being held within you in this moment.
And exhale through the mouth.
Gentle inhale pushing the belly out.
Hold onto that breath.
Feel the heartbeat.
Exhale deeply through the mouth.
Inhale.
Hold onto the breath,
Feeling your heartbeat.
Exhale through the mouth.
And take very subtle breaths in and out through the nose.
Notice how your body feels.
Notice how expanded your heart feels.
Gently start to wiggle through the toes and the fingers.
And gently,
Very slowly,
Awaken your eyes.
Thank you for joining along with the guided meditation of centering yourself,
Being with your heart,
And noticing how aligned it is with everything else around you.
Enjoy.
