Welcome to meditation.
Find your comfortable seat sitting on your chair or your cushion.
Soften your gaze or close down the eyes.
Just take a moment to connect to your body.
Noticing how you're feeling in your body.
Then bring your awareness to your feet,
Your legs,
Your hips.
Allow the lower body to root down to the earth.
Then bring your awareness to the lower back.
Then your middle back.
Your upper back.
Extending the crown of your head towards the space above your head.
And noticing your breath.
Your breath moving through the space of your body.
And noticing where you feel tension.
You feel a bit stuck as the breath moves through the space.
And notice which part of the body you can soften a little more.
Maybe the space between the eyebrows,
Your jaw,
Neck,
Shoulders,
Chest,
Your ribcage,
And the belly.
And feeling the breath moving into the belly.
Belly moving with your inhalation and the exhalation.
And the breath also moving to your heart.
The front of your heart.
The back of your heart.
Then bring your right hand to your heart.
The front of your heart.
And if it's available to you,
You can bring your left hand to the back of your heart.
If it's too much for you,
You can relax your arm,
Left arm by your side,
Or you can bring your left hand on your lower back.
And feeling the breath moving to the belly and the heart.
And the heart softens on the exhale.
Belly relaxes on the exhale.
And on the inhalation,
The heart expands to your hands.
And on the exhalation,
The hands soften towards the heart.
We're moving to a microcosmic orbit breathing.
And bring your awareness to your belly,
Feeling the breath in your belly,
Energy in your belly,
On your in-breath,
The energy rising from the belly through the left side channel to your heart.
And exhale,
The energy descends from the heart through the right side channel to the belly.
And inhale,
Energy rising through the right side channel to the heart.
Exhale,
Energy descends through the left side to the belly.
Inhale through the left side to your heart.
Exhale,
Descends through the right side to your belly.
Inhale,
Rises through the right side to your heart.
Exhale,
Energy descends through the left side to your belly.
A few more rounds like this in your own time,
At your own pace.
Feeling the heart and the belly connection.
And when the next time the energy descends through the left side channel and returns to the belly,
And then release your arms down on your laps or on your knees.
Return to the natural flow of your breath.
And then bring your awareness,
Your full attention to your spine,
Your belly,
Your heart.
Notice how you're feeling in your heart space,
The spatial heart.
That's the space around your heart,
The front,
Back,
Left and right sides.
What do you feel?
What do you see?
What do you taste?
Bring your awareness back to your breath.
Feeling the breath moving to your heart.
What do you notice when you send your breath to the heart?
The seat of love,
Joy,
And compassion.
And can you offer love,
Joy to yourself today?
And be compassionate with yourself.
And bring your palms to touch in front of your heart.
Rub your palms against each other,
Generating heat.
Heat,
Warmth.
Now stack your palms in front of your heart,
Sending warmth to yourself.
And palms to touch in front of your heart again.
Bow your head to your heart.
Deep gratitude to yourself.
For showing up to your practice.
Thank you so much for joining me.
Thank you.
