Welcome,
And thank you for taking time to pause with me for this meditation with a visualization to create a layer of protection for you as you navigate the world.
This practice can be used whenever you're going to move into a challenging situation,
Have a conversation,
Or perhaps even just going to the store and you need a little bit of space,
A little support for yourself.
You could take this practice in full length,
And once you have the gist,
You could certainly take this practice for yourself in a more succinct manner.
As you explore your practice today,
You could take it standing,
Or I invite you to find a seat,
Maybe it's on a cushion on the floor,
Sitting on a chair or the couch.
I do invite you to find a tall spine,
Stacking the head above the heart and the heart above the hips,
Perhaps inhaling the shoulders up and back and down.
And here,
Draw a breath in,
And allow that breath to flow out.
Take the next few breaths to create space.
Visualize carving out room between where you were and where you are now.
And as you continue to breathe here,
Feel the places on your body that make contact with the props and the floor,
All the way down into the earth.
Here as you root into this foundation,
Visualize the earth rising up to meet you and to support you here in your practice.
Find this grounded,
Held,
Tall seat.
Invite a breath in,
And let that breath go.
And as you follow the next few breaths,
Notice the movement that accompanies your breath,
The subtle effort,
The expansion of your inhale,
And the easeful softening of your exhale.
Know that the movement you feel,
This gentle expansion and contraction,
Is evidence of the energy that moves through your body,
And this energy,
This prana,
Swirling through your body,
Has points of focus.
Today I invite you to focus on a point that is somewhere between your navel and your lowest rib.
And here,
Deep within your core,
An energy wheel.
You can picture it like a miniature sun,
Glowing yellow.
In your mind's eyes,
You see this orb swirling deep within you.
Perhaps place your left hand on your torso to create a physical connection to your source of power,
Manipura chakra.
Imagine that connection,
Feel the movement that comes with your breath.
Know with that movement,
Energy is circulating in your body.
And here as you breathe in,
Imagine that miniature sun,
That swirling orb of golden light expands as you breathe in.
With every inhale,
That strength,
That source of protection,
Expands,
Brightens.
As you breathe in,
That light expanding,
The energy filling your body.
With the exhale,
Carrying that energy,
Diffusing it into every cell.
I invite you to spend a bit of time here watching,
Feeling that vibrant yellow light,
Your source of power,
Expanding on the inhale.
Filling your body with every exhale.
As you breathe in,
That light expanding,
The energy filling your body.
And with your awareness and your breath,
Perhaps that orb of light has expanded out beyond the edges of your body,
Creating an orb of golden light surrounding you.
And this orb is permeable.
You have the choice of what you let in and what you choose to keep at arm's length.
Your strength,
Your source of protection,
Creating space.
Filling out this space with smooth,
Even breath.
And now imagine that orb,
That bubble,
Beginning to soften.
As this light and energy coats your body,
A glimmering golden light wrapped around you.
As protection,
Your strength always with you.
The support,
Your power to serve you,
To protect you,
To guide you as you navigate the world.
Invite a breath in.
And out.
In your mind's eye,
See yourself swirling in that light and wrapping the strength and protection around you,
Holding it close.
Knowing that you can call up this visualization whenever you need it,
Because this power,
This strength is deep within you.
Giving yourself a few moments here to notice whatever there is to notice about how you feel now in relationship to when you sat down.
Thanking yourself for making this time,
Pausing for your practice.
I thank you for sharing your time and your beautiful energy with me.
Until our paths cross again,
My friend,
Be well and Namaste.
