Namaste.
During this practice,
We make use of movement,
And you may find it more natural to be seated upright as we practice.
Take a moment to position your body in a seated position,
One that feels relaxed and supported,
Comfortable.
As you're shifting and settling in the seat that you've chosen,
You can continue the process of relaxing into your posture by taking a few subtle breaths.
Let your gaze,
Whether your eyes are open or closed,
Begin to lower towards your cheeks,
Softening the muscles around the corners of your eyes.
Whatever has brought you to this practice is your intention.
Without having to name it or find the perfect words for what has brought you to this practice,
Settle into the feeling of knowing that you came here for a reason.
And finally,
As you're here,
Feel the way that your shoulders are resting on your body.
Imagine now that you could slightly lift through the crown of your head,
Lengthening your whole spine,
Finding space all the way through your neck,
Mid-back,
Lower back,
Pressing down into the seat with your hips and pelvis,
Extending up through the crown of your head.
And just take an exaggerated inhale breath as you're tall.
Let it out through your mouth,
And let everything settle.
And now take your right hand,
And bring the palm of your right hand to the center of your chest.
Let your left hand come just on top of your right,
Both palms resting at the center of your chest,
Connecting here with perhaps the beat of your own heart or a warmth.
The premise of today's meditation is that you are enough.
You do enough.
You have enough.
And therefore,
You are ready.
You have everything that you need to move forward.
Bring awareness to your hands now,
And slowly begin to let your elbows move away from the sides of your body,
Lifting your head,
And letting your shoulders rest on the floor.
Bring awareness to your hands now,
And slowly begin to let your elbows move away from the sides of your body,
Lifting slowly and slightly into the air.
Let your hands float a few inches away from the center of your chest.
Turn your right palm away from your body so that it faces your left palm.
Notice the way that your fingers are pointed towards your elbows,
And now slowly begin to clasp your fingers so that your left fingers hold your right fingers.
This mudra is designed to help you overcome obstacles.
Right now,
You might feel a little bit of resistance or even a slight amount of tension in your shoulders.
Take this next breath in,
And as you exhale,
Begin to pull at your fingers as if you wanted to pull them apart.
As you inhale,
Release the pulling.
Now continue this motion of pulling on the exhale and softening the pulling on your inhale,
Maintaining the clasp of your fingers.
Feel the way that there might be a heat building in your shoulders and your chest,
Even a slight amount of a burning sensation,
And as you exhale,
Begin to feel the burning sensation in your shoulders and your chest.
Feel the way that your hands are moving away from the floor,
And as you exhale,
Begin to feel the burning sensation in your shoulders and your chest,
And as you exhale,
Begin to feel the burning sensation in your shoulders and your chest,
Even a slight amount of a burning sensation is not bad for this practice.
Now,
If you feel a little bit of tension in your shoulders,
See if you can maintain this as you continue to breathe in and out,
Letting the resistance build and the energy build by pulling at your fingers.
Pull until you think you can't pull any harder,
And then take a deep inhale in.
Breathe it out and release your hands slowly.
Let them melt their way back into your lap,
Resting easy.
Feel the sensation in your arms,
Your hands,
Your fingers.
Notice the sensation of your heartbeat.
And now find the current of your breath.
As you take your next breath in,
Silently hear the phrase,
I am,
And on your breath out,
The phrase,
Enough.
Breathing in,
I am.
Breathing out,
I am.
Breathing in,
I am.
Breathing out,
Enough.
Let this phrase turn over in your mind with each breath.
I am,
Enough.
Thank you.
Being aware of wandering mind,
Aware of distractions,
And yet always knowing the anchor to come back to,
I am,
Enough.
Thank you.
I am,
Enough.
This moment is enough.
This body is enough.
This mind is enough.
This life is enough.
And so it goes,
Each breath,
A reminder of what you already know.
I am,
Enough.
Thank you.
And so you bring your awareness back to the sensation of your hands.
There's an agency in the work that you do,
And you have all that you need to move forward.
And so you bring your hands once more into the shape of that mudra,
Turning your right palm into your left,
Lifting them to the center of your chest.
And slowly beginning to pull at the fingers as you exhale,
Releasing on your inhale,
Pulling again,
And releasing.
Until this time,
You pull just as much as you wish,
Creating resistance,
Power,
Steadiness,
Heat.
And when you can no longer pull,
Lightly release your fingers,
Let them float away from your body.
Take a full stretch up towards the sky,
Lifting and extending through your arms.
Perhaps now interlace your fingers,
Flip the heel of your hands to the sky,
And stretch both sides of your body,
Feeling your length and your breath.
Take a huge breath in,
And on your exhale,
Let it go.
Thank you.
