Take this moment to prepare yourself into a comfortable meditation pose.
Get yourself comfortable and rested.
And once you settle into it,
Just take a couple of deep breaths.
Notice the way breath feels as you inhale and as you exhale.
Notice how your body feels.
And every time you exhale,
Gently lower the eyelids,
Closing them deeper and deeper until you see nothing but darkness.
And notice the way as you look into the darkness deeper,
You hear your exhales.
And just listen to them in this moment.
And every time you exhale,
Feel heaviness along the pelvis.
Feel it rooting into the ground.
And notice the sensation of your spine elongating,
Stretching away.
And feeling that for this moment.
As you breathe,
Gently take this moment to place your left thumb against the left nostril.
And breathe deeply and slowly throughout the right.
Notice the sensation of warmth as the air comes through the nostril.
And as it leaves the nostril,
Feel that warmth enhancing as you breathe.
Notice how you feel in this moment.
The deeper you breathe through your right nostril.
Opening and releasing and feeling that warmth.
Feel the heat rising through your body.
And notice where you feel it as you breathe.
Slowing a little bit more as you breathe.
Notice how you feel in this moment.
And as you inhale,
Hold onto the breath.
Remove the hand.
And gently exhale through the mouth.
Start to breathe in and out through the nostrils.
Feel how deep you can go through your body the more you breathe.
Notice how you feel in this moment.
How you feel emotionally.
Acknowledging the visions and memories that come flashing through you.
Breathing through that awareness.
And as you gently inhale,
Breathe through the right side of the body.
Feel it expand and release.
Following the breath.
And notice the sensation and how it feels to breathe through the right side of your body.
Focus into that sensation.
And feel the right side of your body expanding and expanding in size each time you inhale.
Deepening through the breath as deep as you can.
And notice how you feel as you expand through the right side of the body.
And notice as you inhale,
You breathe in warm air.
Allow it to travel through the right side of the body.
Notice where it's going.
Where it's traveling.
And notice how you feel in this moment as you breathe.
Notice the emotion that you feel.
Breathe through it.
And feel the warmth of the air pushing the space of your right side.
Expanding and expanding.
And notice the feeling as you do that.
Pushing into the borders.
Pushing them further and further.
Feeling the open space through the right side of your body.
Notice how you feel and breathe here.
And feel the pulsation of the warm air traveling through the right side.
Feel it pushing against the borders of your body.
Allow that pulsation to slowly crumble the walls of the body.
And feel that sensation as you breathe.
As the walls crumble,
Notice the emotion that you feel.
Notice the sensation through the body.
And feel the borders completely fall,
Crumbling down.
And feel the space expand out to the sky.
And feel the right side of your body part of the sky.
Feel that open space.
Breathe through that open space.
Notice how you feel.
Notice the sensation of the wind.
Feel it through the sky.
Breathe through that sensation.
And notice the details of the sky.
Notice that there's clouds.
Notice how blue the sky is.
Or maybe how grey it is.
Notice how bright the sun is.
Or how faded it is.
And as you look towards the sky,
Breathe through those details.
Acknowledging everything that you see.
As you acknowledge everything around you.
Acknowledging the sky.
Notice the emotion that rises through your awareness.
And breathe through it.
Notice how you feel as you look towards the sun.
Taking time here to take that in.
Notice every time you inhale.
You bring the warmth of the light throughout your whole being.
Feeling the heat rise inside of you.
Notice that feeling as you breathe.
Find yourself floating through the sky.
Notice how the air feels against the body.
Notice your hair brushing through the wind.
Feeling those sensations.
Notice how you feel as you float through the sky.
How are you responding to it?
Notice how close to the sun you are.
Or how far you are.
Notice how you are floating through the sky.
And as you float there.
Notice how slow or fast you are moving.
And feel that in this moment.
Notice any emotions,
Thoughts or memories coming to the surface.
And breathe through that observation.
Notice what you see below you.
Become aware of all the details.
Breathe here for some time.
Observing all that you see.
As you look down,
Noticing all that you see.
Notice how they make you feel.
Breathe through that awareness.
Noticing how you respond each time you focus into each detail.
Keep noticing what you see and how you feel.
As you breathe slowly and deeply.
Notice any visions or memories rising through your mind.
Breathe through them deeply.
And as you look around you.
Notice anything that you see in the sky with you.
Notice the details.
Breathe through how you feel.
Notice what you feel in your body.
Notice if there are any birds flying nearby.
Notice which way they fly by and in what direction.
Become aware of that.
Breathe in a little bit deeper.
Notice the type of birds that fly by and how many.
Breathe through that awareness.
Notice the sound of the wind.
Listen deeply to the wind.
Breathe here.
Breathing deeper and deeper.
Noticing how you feel as you listen to the wind.
Notice the emotions that you feel.
Notice the thoughts in your mind.
Breathe through them.
Breathing deeper and deeper.
Slowly feel yourself coming back into your body.
Feeling the heaviness throughout the right side.
Acknowledge that heaviness as you breathe.
Every exhale weighing the sight down.
Deeper and deeper.
Noticing that feeling.
Feel the weight of your exhales.
Like a warm blanket along the right side.
Breathe through that every inhale enhancing the warmth.
Notice how the warmth feels.
Notice how you feel emotionally.
Breathe here deeply.
As the right side sinks into the ground.
By the warmth of the air you breathe in and out.
Notice the energy you give into the earth.
Take some time here to recognize that energy.
It may be an emotion or a thought.
Just take some time here to recognize what you give into the earth.
Breathe here.
As you recognize what you give into the earth.
Notice how you feel as you give it.
Notice the emotion.
Notice the sensation.
Start to feel the energy of your air as you breathe in and out.
Roaming throughout the right side of your body.
Feel the heaviness of your exhales.
As you feel the ground below you supporting you.
Start to wiggle through the toes and through the fingers.
Roll through the wrists and the ankles.
Swaying the head towards the right and towards the left.
Bring it back to the center.
If you're lying down,
Gently make your way up to a comfortable seat position.
As you're seated,
Notice the sensation through the body.
Notice the sensation.
Breathe here deeply.
Feel the heaviness of your sit bones.
The shoulders dropping down.
The spine gently lifting up.
Bring your hands together into a prayer pose.
Bring it into your heart.
Feel the vibration here through your center.
Taking those deep breaths through the nose.
Namaste.
Namaste.
