I invite you now to find a comfortable seat,
Whether that's sitting on the ground,
On your bed,
On the couch,
Your office chair,
Wherever it is.
You might also like to lie on your bed,
Lie on the couch.
Just find a place where you're going to find comfort and that you won't be disturbed for the next eight minutes or so.
And I just want you to take a moment to notice your breath,
To soften through your belly,
To allow yourself the permission to receive and create coherence within your mind,
Your body and your soul.
In a moment,
We're actually going to create tension within the body and then we're going to do a double breath out to allow ourselves to release any stagnation,
Any tension,
Any stress,
Any overwhelm that's no longer serving our body.
In a moment,
I want you to notice your feet,
Your legs,
Arms,
Hands,
Buttocks,
Torso,
Face.
And I want you to tighten and tense,
Tighten and tense.
And then as you exhale,
I want you to release and do a double exhale like so,
Taking a moment to come back to the natural breath.
Maybe noticing a wave of vibration moving through the body after the tension,
The tightening.
We're going to actually do that two more times.
So once again,
On your next inhalation,
We're going to tighten feet,
Legs,
Buttocks,
Face,
Hand,
Whole body,
Tightening,
Tensing,
Holding,
Tightening.
And then as we exhale and release,
We're going to do a double exhale out.
And again,
Just noticing the tingly vibrations and sensations moving through your body.
And then for the last time,
We're going to tighten and tense the entire body,
Legs,
Arms,
Hands,
Face,
Shoulders,
Buttocks,
Tight,
Tensing,
Hold,
Tighten,
And then double exhale out as you release.
And again,
Just taking a moment to notice any sensations,
Any feelings,
Any thoughts that are moving through,
That are releasing,
That are being let go from the body,
The mind and the soul.
And then I just want to invite you to start to notice your natural ebb and flow of your breath.
We're going to take a four-part breath where we breathe in for a count of four,
Hold for a count of four,
And breathe out for a count of four.
So we can create this synergy,
This flow,
This balance,
This harmony once again through the physical,
Mental,
And emotional body using your breath to create this coherence.
So on your next inhalation,
We're going to breathe in for a count of one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
And out for one,
Two,
Three,
Four.
And then on your next inhalation,
Breathing in for a count of one,
Two,
Three,
Four,
Holding for one,
Two,
Three,
Four,
And then breathing out for a count of one,
Two,
Three,
Four.
And then just take a natural,
Normal round of breath.
We're going to do one more round of the four-part breath.
So on your next inhalation,
Breathing in for a count of one,
Two,
Three,
Four,
Holding for one,
Two,
Three,
Four,
Breathing out for one,
Two,
Three,
Four,
And then releasing the breath,
Finding that new natural flow,
That new natural rhythm,
And just taking a moment to notice how you're feeling in this moment,
Noticing anything that may have shifted or changed.
And then I slowly invite you to draw your awareness towards your heart space,
Towards the center of the chest,
And I invite you to bring a color into your heart right now,
Any color that the body,
Mind,
And soul is drawn to,
A color that is going to allow you to connect into that deep,
Inner sense of coherence,
A color that will allow you to access your inner power,
Your inner light,
That inner fire,
That inner flame,
Perhaps taking a moment to maybe visualize an inner flame or an inner fire,
Or just staying with a color that resonates in this moment,
Allow yourself to breathe in that color and breathing it out.
And then while you're breathing and connecting to your heart space,
To a color,
Or maybe to your inner flame,
I just invite you to think about someone,
Something,
Or a place in the world where you feel fully alive,
Fully connected,
That brings a sense of spark,
A sense of joy,
A sense of love,
And I want you to bring that feeling into your heart space,
Connecting to that feeling,
To that place,
To that person,
Reminding the heart that this is the depth of who you really are,
Love,
Peace,
Joy,
Connectedness,
Passion,
And allow this feeling to start to filter and float from the heart into the belly,
The lungs,
The shoulders,
The arms,
The hands,
The face,
The pelvis,
The legs,
The feet,
The whole body in a sense of coherence,
Allowing this feeling,
Embodying it,
Allowing it to perhaps also emanate and move into the aura,
Beyond the body,
And then slowly allowing that feeling to be housed into the heart,
Remembering that you can come back to this feeling again and again,
Bringing your hands to your heart space now,
Taking a moment of gratitude for your heart,
For this coherence,
This new flow,
This new harmony,
This new inner peace,
Remembering that the more you connect to your heart,
The more flow,
The more coherence,
The more joy,
The more love,
The more passion,
You will create not only internally within yourself,
But also externally out in your world,
Out in your life,
Taking three more rounds of breath as you connect into that heart,
Connect into that coherence,
Connect back into that flow,
Taking one more gentle breath into the belly,
Expanding through the lungs and the chest,
Maybe one last double exhale as you release,
Eventually you might start to wiggle fingers and toes,
Maybe making circles with ankles and wrists,
Perhaps feeling into and noticing how you feel now versus when you started this meditation,
Reminding yourself that coherence lives within you,
The more you connect in,
Create that balance and flow within your heart,
You will create that harmony and flow everywhere in your life,
So when you're ready,
You might like to open your eyes if you close them down,
Just taking a couple of moments,
A minute or so to come back to your reality,
To come back to the body,
Come back to the mind before you move into your day.
