Welcome,
My name is Hedi.
Today I am taking you through a meditation practice to cultivate effortlessness in your life.
Get blankets,
Pillows,
Or whatever that supports you as you transition into a lying position.
Lie down,
Soften your gaze,
Or close your eyes.
Feel the parts of your body that are touching the ground beneath you.
Allowing the back of your head to fully sink into the ground.
Feeling your ears moving away from your spine,
From your shoulders.
Creating that space between every single vertebrae in your neck.
Now,
Gently,
Slightly lift your chin up towards the ceiling.
Keeping those airways open for the breath to flow through you effortlessly.
Feeling all the thoughts,
Worries,
All the to-dos,
Move to the back of your head towards the gravity and the center of the earth.
And feel that spaciousness spread over your forehead and between your eyebrows and to the sides of your head,
Around your eyes.
Now,
Feeling your eyes also moving towards the ground beneath you,
Let them rest on the back of your skull.
And close your eyes one more time,
As if you pull the curtains down to the world,
So you can go within the depths of your being.
As you go down to the depths of your being,
Feel a sense of softening washing over you.
Softening the muscles of your head,
Forehead,
Cheekbones,
Your jaw and your chin.
See if you can gently open your jaw,
Then softly close your jaw.
Feel the back teeth touching one another and resting on top of the other.
Let your tongue rest on the roof of your mouth.
Start pressing your tongue in the roof of your mouth,
As if you want to move the roof of your mouth away from the bottom of your mouth.
As if you're about to create more and more space in your mouth.
Keep maintaining that pressure.
You feel the muscles of your face awakening.
As you continue with that pressure,
Can you hold your breath?
Hold a gentle smile on your face.
And let that activation move into every single cell in your facial muscles.
Allowing the breath to breathe through you gently.
As you continue holding this pressure,
Take another soft breath.
As you exhale,
Let your tongue release that pressure.
Still let the tongue rest on the roof of your mouth.
But feel that softness and that restfulness wash over your jaw,
Your facial muscles,
Your expression.
Maybe you can open your jaw once again and close it again and let that softness.
You can open your jaw once again and close it again and let that softness move down to the front,
Back and sides of your neck.
Allowing softness move into your throat,
Over to your chest and your shoulders,
Your shoulder blades,
Your traps,
Down into your arms,
Elbows,
Wrists and the palms of your hands.
Now begin making a fist and stretching your arms.
Squeeze your hands as hard as you can.
Really squeeze.
Let it create all the activation it needs to feel that tension building up in your hands,
In your arms.
Keep pressing those fists as hard as you can.
Keep holding it.
Keep feeling that activation happening now throughout your whole arms into your whole body.
As you do that,
Connect and feel all the things that you might be holding that tightly in your life right now.
Like sand in the palms of your hands,
Squeezing hard.
As you continue holding this,
Notice what changes happen in your breath.
Can you invite ease to your breath?
As you continue holding and maintaining this pressure,
Can you let the breath move through you along with your breath?
A little bit more effortlessly.
Teaching yourself the power of holding polarities,
Soft breath while you're maintaining tension in the body.
Keep holding that pressure just a bit longer.
And let your body show you what you might be holding onto so tightly.
Ask your body.
Maybe from this week,
Last week,
Last few months,
Keep holding it for another second and slowly,
Gently let go of the squeeze.
Let the breath move through you and feel that sense of release wash over your whole body and your hands,
Up to your wrists,
To your elbows,
To your shoulders.
What is it that you choose to release right now?
What is it that you choose to invite effortlessness around?
As you continue letting your body and breath show you what that might be or how that could look like,
Feel the back of your body sink into the ground a little bit deeper.
Feeling all the tension in your back body beginning to melt down to the surface beneath you.
And notice a sense of lightness washing over your back body as if you're growing in length just a little bit more.
As if you're taking up a little bit more space in your own body,
In your own room.
Now,
Allow this feeling of softness move down into every single organ in your belly,
In your heart,
In your blood vessels,
Down into your pelvic floor,
Into your glutes muscles,
Down through your legs,
Into your feet.
Take another soft breath in and let this breath become even easier,
Even softer.
And opening yourself up to receive your own breath even more effortlessly on the next one.
Now,
Noticing your legs moving away from your hips and arms from your shoulders.
And noticing all the tiredness and tension and the pressure beginning to melt down to the surface beneath you.
Giving yourself permission to soften.
Life can be hard but sometimes we make it even more difficult for ourselves.
Can we allow that to be more effortless especially when it's hard?
Take another soft breath in and this time around allow the breath to circulate throughout your whole body.
As you're continuing with your week,
Depending on where you are,
What your priorities are,
Can you give yourself permission to explore the idea of effortlessness?
How can you bring more of that into your day,
Into your week,
Into your month?
Allow the softness of your breath be a reminder to choose softness and effortlessness in your life.
Take another soft breath in,
Allow the breath to become as effortless as possible.
Let it circulate throughout your whole body.
From the top of your head all the way down to your toes.
Give yourself a nice full exhale out.
As you continue with your soft inhale and exhale,
Ponder on what is one thing you're holding on to too tightly today?
How might you release your grip and trust the process?
Reflect on a recent situation where you tried to force an outcome.
How could you approach it with more ease?
What does surrender mean to you?
In which areas of your life could you practice more of it?
Reconnect your breath one more time.
One more inhale,
One more soft effortless inhale and a long exhale out.
Begin bringing slow effortless motion into your body.
Bringing yourself back to the room that you're in.
Slow tiny motions moving up through your legs into your spine.
Carry your day with the spark of effortlessness.
Slow tiny little motion and give yourself permission to let this hard life be a little bit more effortless today,
This week.
And now come out whenever you're ready.
There is no rush and remember to give yourself permission to let yourself be free.
This hard life be a little bit more effortless.
