Self-assurance is an empowering place to live from,
Trusting yourself,
Feeling clarity in the decisions that you make,
Confidence in the steps that you take.
And it all begins by strengthening the connection to that inner voice within,
The one that knows best,
Your intuition.
This meditation has been designed to open up the channel to your highest self,
To quiet the noise that you may hear and you may connect to your inner guidance.
To return home to a place of trust,
The answers are within you.
Please come to find a comfortable seat,
Uprighting the spine,
Rolling your shoulders down and back away from your ears,
And tucking your chin ever so slightly,
Humble chin,
Relax your physical body,
Allow your hands to softly fall down in the direction of your knees,
Of your thighs,
And turning those palms to face upright in receivership.
From here,
Gently draw the tip of your index finger to touch the tip of your thumb on each hand,
Creating a small circle,
An unbroken ring of energy between your thumb and your first finger.
Let your eyelids close down and simply take a moment to tune into the meeting points between your index fingers and your thumbs.
Feel the physical,
Maybe even the energetic connection,
Then drawing your awareness up in the direction of your nostrils,
And beginning to attune to the subtlety of your breath,
Flowing easily in and out of your nose,
Without force,
Without trying,
As you breathe in,
Feel yourself growing ever so slightly taller,
And as you breathe out,
Feel yourself ground into the surface below you,
Inhaling length and growth,
Exhaling stability and groundedness,
Breathing in to grow taller,
Breathing out to root deeper,
Continue working with this very subtle rise and fall of your body in harmony with your breath,
North and south expansion of who you are,
The next time that you breathe in,
Draw the air fully into your lungs,
Into your belly,
Your chest,
And then part your lips,
Open your mouth and sigh the air away,
Breathe out,
Breathe out,
Breathe out,
Holding empty at the bottom of this exhale,
Relax the body,
Relax your face,
And encourage your sit bones to surrender further into the surface below you,
Moving yourself completely to the earth,
Holding empty here for 5,
For 4,
3,
2,
1,
Breathe in fully into your nostrils,
And breathe out completely,
Take a deep nourishing breath in through your nose,
Feel the air draw up the length of your spine to the very top of your head,
And hold in fullness,
Squeeze your pelvic floor,
Contract your abdominal muscles,
Press your tongue to the roof of your mouth just behind your front teeth,
And encourage energy to move up to the crown of your head,
To that place of connection at the top of your skull,
Holding awareness at your crown for 5,
4,
3,
2,
1,
Exhale completely,
Take a cleansing breath in,
And a long breath out,
We will repeat these activating breath holds 3 more times,
Inhale fully,
Body expanded and full and whole,
And then parting the lips and sighing the air away through your mouth,
Breathe out,
Breathe out,
Breathe out,
Holding empty at the bottom of the exhale,
Relax,
Soften,
Notice your sit bones get heavier,
Tailbones sinking deeper,
Giving yourself completely to the earth that cradles you,
Roots growing deeply,
Holding empty here,
Connecting to security for 5,
4,
3,
2,
1,
Breathe in fully into your nostrils,
And breathe out,
Take an expansive breath in through your nose,
Feel the air flow up the length of your spine to the very top of your head,
Pause in fullness,
Squeezing your pelvic floor,
Contracting your abdominal muscles,
Pressing your tongue to the roof of your mouth,
And encouraging energy to move up,
Up,
Up to the crown of your head,
Keep squeezing,
Keep drawing everything up to that sacred space of oneness at the top of your skull,
For 5,
4,
3,
2,
1,
Exhale completely,
Take a cleansing breath in,
And a long breath out,
Two more,
Inhale fully,
Expand,
And then sigh that air away audibly through the mouth,
Exhale completely,
Holding empty,
Relax,
Draw all awareness to your roots,
And visualize like a tree,
Roots grounding and permeating deeply into dark earth below you,
Holding empty here,
Connecting to a sense of steadiness,
Unwavering,
For 5,
4,
3,
2,
1,
Breathe in fully through the nostrils,
And release it all away,
Take a deep,
Full breath in through your nose,
Feeling that air move up the back body to the very top of your head,
And keep it inside of you,
Hold full,
Squeezing your physical body,
Pelvic floor draws up,
Abdominal muscles tighten,
Tongue presses upwards,
And you're assisting the movement of everything in that north direction,
Towards the heavens,
To the crown of your head,
Keep squeezing,
Keep drawing everything up,
To that place of inspiration at the top of your skull,
Holding awareness at your crown,
For 5,
4,
3,
2,
1,
Exhale completely,
Take a cleansing breath in,
And a purifying breath out,
Last one,
Deep inhale,
Expanding the lungs completely,
And then sighing that breath away with sound,
Exhale,
Exhale,
Exhale,
Holding empty,
Relaxing here,
And bringing all of your awareness to those roots,
Underneath your sit bones,
And visualize these roots growing and taking hold into earth,
Deep below you,
Pausing empty here,
Connecting to a sense of strength,
For 5,
4,
3,
2,
1,
And breathe in fully through the nostrils,
And breathe out completely,
Inspire a deep breath in through your nose,
Feel that air migrate and move up the length of your spine to the very top of your head,
And hold the breath inside of you,
Squeeze pelvic floor,
Abdominal muscles,
Energy moving upwards,
Towards the cosmos,
Feel it to be true,
To the very crown of your head,
Keep squeezing,
Keep drawing everything up to that place of transformation,
At the top of your skull,
Holding awareness at your crown,
For 5,
4,
3,
2,
1,
Exhale completely,
Regulate your breathing,
Finding a slow,
Organic rhythm that feels good in your body,
And sit here,
Breath flowing easily,
In stillness,
In silence,
Permitting what's above and what's below to exist.
Where can you effortlessly move through you?
Where can you open further,
To be a conduit for energy to flow through you?
Where can you resist less?
Where can you soften more?
Where can you surrender deeper?
Slowly,
Slowly,
Begin to bring some awareness back into this space,
Back into your body,
And keeping your eyes closed,
And your body relatively still,
Begin to gently rub the thumb pads along each finger pad,
Finding some sweet aliveness,
Some soft movements in the hands,
Easy,
Easy,
And then when you feel ready,
Gently draw your palms together into a prayer position,
And lift that prayer up in the direction of your third eye,
Allowing the thumb bones or pads to press gently on the skin between your eyebrows,
All awareness on your eyebrow center,
The home of your intuition,
And allowing these words to resonate deep within,
May I continue to trust my inner guidance,
And may I hear and listen to my deepest wisdom,
Have a beautiful day,
