For this session,
You will be sitting or laying down,
Whichever feels right for you.
So take a moment and get yourself situated and then we'll begin.
If you are sitting on a chair,
Make sure that your feet are flat on the ground.
If you are sitting in a cross-legged position,
You will be grounding through your root.
If you are laying down,
Bring your hands to the sides of your body,
Palms facing down.
If you are sitting,
Bring your hands,
Palms facing down,
To your knees or to your lap.
Take a calm inhale,
Exhale and arrive in this moment.
Feel the earth,
Your chair,
Your cushion,
The ground rising up to meet you as you breathe and relax into it,
Supported.
Take two rounds of breath,
Inhaling for four seconds,
Holding it for three and exhaling for six.
Each inhale,
Expanding your body and each exhale,
Allowing you to sink deeper.
Relax your toes,
Relax the bottoms of your feet,
Relax the tops of your feet,
Relax your ankles,
Relax your heels,
Relax your calves,
Relax your shins,
Relax your knees,
Relax the backs of your knees,
Relax your thighs,
Relax your quads,
Relax your hamstrings,
Relax your hips,
Relax your root,
Relax your abdomen,
Relax your sacral,
Relax your lower back,
Relax your stomach,
Relax your mid-back and your upper back,
Relax your chest,
Relax your chest,
Relax your fingertips,
Relax your fingers,
Relax the palms of your hands and the tops of your hands,
Relax your wrists,
Relax your forearms,
Relax your elbows and the crux of your arms,
Relax your upper arms,
Relax your shoulders,
Relax your armpits,
Relax your throat,
Relax the base of your neck and the back of your neck and the base of your skull,
Relax your chin,
Relax your lips,
Relax your cheeks,
Relax your tongue,
Relax your nose,
Relax your eyes,
Relax your eyebrows,
Relax your ears,
Relax the back of your head,
Relax your forehead,
Relax the top of your head,
Relax your crown,
Breathe.
Relax your shoulders,
Relax your hips,
Relax your hips,
Relax your hips,
Relax your lower back,
Relax your lower back,
Relax your upper back,
Relax your lower back,
Relax your upper arms and your feet or your root.
Notice your body.
Notice any sensations,
Any areas of tightness that just persist even after relaxation.
Breathe.
Murderer.
Feel the air moving in and out of your lungs.
Feel the movement of your chest.
Feel the air moving in and out of your lungs.
Feel the energy moving through you.
From the top of your head,
Down through your face,
Your throat,
Your chest,
Your stomach,
Your abdomen,
Your hips,
Your thighs,
Your calves,
Your shins,
Your feet.
Feel the energy seeping through you.
As you breathe.
And as you breathe,
Notice any sensations in the body.
Any tingling.
Any hot or cold temperatures.
Any pain.
Or constriction.
When you find a sensation,
Bring your awareness to that spot in your body and witness it.
Witness its existence.
Watch it arise.
Watch it rest.
And fade away.
Inhale.
Inhale and ground through your feet or your root.
Allow you to hold space for these sensations.
Just witness them without any labels for what they are.
Without any emotions attached to them.
Neither good nor bad,
Heavy or light.
They just are.
Watch them.
Inhale.
Inhale and ground your energy through your feet or your root.
Inhale again.
Ground yourself.
Inhale again.
Ground your energy through your feet or your root.
Inhale again.
Notice any sensations in your body arising,
Persisting,
Fading away.
Notice any blockages,
Any blind spots.
Perhaps you're holding onto something.
Perhaps you're ignoring something which lives in this spot now.
Can you give it that same attention?
Can you witness it?
Can you hold space for it?
Take a deep,
Deep breath in.
Hold it.
Exhale all your energy out through your feet or your root.
Inhale into your heart,
Filling it up,
Letting the energy pervade you.
Exhale and let it all out through your feet or your root.
Inhale into your heart again,
And this time let it fill your entire rib cage.
Let it persist.
Let it fill you.
Exhale and ground.
Inhale into your heart again.
Let it fill your chest.
Let it fill the rest of your body to the boundaries of your skin.
Feel it pulsing throughout your body,
Freeing those centers of constriction.
Inhale and let it ground you.
Now inhale into your heart again.
Let it fill your rib cage.
Let it fill your body to the boundaries of your skin.
Inhale a little deeper.
Let it expand beyond your skin.
Two inches above.
Exhale and ground.
Inhale to your heart one more time.
Feel your body.
Surpass your body.
Fill the room,
The house,
The block,
The city,
The country,
The world.
Fill your heart's energy into the world.
Where are you in this energy field?
It is you.
It is beyond you.
It is of this world,
And it has the potential to go so much farther.
Inhale a little deeper.
Exhale and ground yourself through your feet or your root.
Release control of your breathing.
On the count of ten,
Come back to the room.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Wiggle your fingers.
Wiggle your toes.
Take a deep breath in.
Feel the earth rising up to meet you.
And when you're ready,
Bat your eyelashes open.
