35 Min Meditation Cultivating Self-Trust & Authenticity

Join us as we sit around the fire, beginning with a grounding breath exercise to energize the body and clear the mind. I then lead you through a journey of exploration, connecting awareness to different areas of the body - the gut, solar plexus, throat, and heart. You have the opportunity to release any blockages or discomfort in these energy centers, throwing them into the fire, choosing to cultivate self-trust, courage, and self-compassion instead.

Our meditation closes with an opportunity to acknowledge personal wins from the past week and set an intention for the week ahead. This practice provides a supportive space for you to recognise your strengths, prioritize your needs and feel free to be your true self, more authentically you in all your relationships.

Transcript

Hey,

So we are bang on 7am.

So let's make a start and welcome to the inner circle meditation.

And the frame that we set for ourselves in this circle is where we are choosing consciously as we sit around this fire to let go of our conditioning of beating ourself up.

Of choosing to be a rebel and reject the fear that is pumped at us constantly which leaves us often in a worried state thinking that we're not doing enough that we somehow are not enough.

And so we toss all that into the fire.

And we choose instead to own our space here.

Our divine sovereignty as a human being.

As a human being,

Not a human doing.

Where we have the right to be here.

To take up our space.

Yeah,

Something like that.

So to begin,

I just invite us as our ritual of arriving to allow ourself to reflect back on our week.

This is another Friday,

Another line in the sand.

How's your week been?

Think back to last Friday,

Then the weekends and the Monday,

Tuesday,

Wednesday,

Thursday that's taken you to this Friday.

What two words would you use to describe your week?

You can say them out loud if you want.

You can put them in the chat.

You can just keep them to yourself.

Anna.

Relaxed.

And restful.

Love it.

Maybe as you've done this practice now accumulating,

I think at least four weeks in this seven streak or maybe like Liz,

Like all the way from when we started start to notice the variation in the words that describe our week.

Challenging weeks.

Heartbreaking weeks.

Happy weeks.

Good weeks.

Smooth weeks.

Easy weeks.

And just noticing this great diversity of life and the gift of meditation of helping us realize that everything is impermanent.

Everything is shifting.

Always shifting.

Always changing.

And so let's begin with our breathing.

Oh,

It's like a big nice stretch up and it might be like a bagpuss yawn and just lean into each side as we kind of,

You know,

Almost climb a little ladder to wake up the spine,

The Kundalini energy that travels up through these central energy channels needs our spine to be kind of flexible.

So take a moment just to stretch the arms wide and interlace the fingers and then press the knuckles away as you bring your nose to your belly button.

Nice big breath to stretch between the shoulder blades and as you breathe out,

Stretch the arms wide,

Interlace the fingers behind you and stretch the knuckles away.

Take a lovely deep breath.

In the chest.

Mmm,

Really nice.

And then maybe one hand to the side of you,

Lifting the other arm up,

Stretching over as you bend over to one side,

Taking a nice breath into that side of the body and then again in the other direction,

Lifting all the way up,

Stretching over,

Tapping into your breath and then coming up to centre.

Let's open our channels.

You might want to have a tissue handy.

We bring our hands up,

Thumbs across the centre of the palm,

Curl the fingers over,

Hands above the shoulders.

We're breathing in and out.

Now as fast as you want to go,

Breathing in.

Breathing in and out through the nose,

If that's available to you,

But maybe it isn't at this change of season,

At this early morning.

It might be in the nose,

Out the mouth,

Whatever serves you,

Mouth,

Mouth.

As fast or as slow as serves you this morning.

Taking time if you need to,

To clear the channels.

Giving ourselves two minutes of vigorous breathing to energise the body,

To shift and clear the channels.

Open up these energetic pathways in the body.

So we're doing five more breaths.

Three more breaths.

One more breath and rest.

You might want to just roll your head or release any tension in the neck and take a moment to do whatever you feel you need to do to let your body be comfortable and rest in a spine straight position.

It's great if you can sit particularly on the floor,

But you don't have to.

You could be lying or you could be sitting.

Just take a nice,

Long,

Slow,

Deep breath in and sigh the breath out.

And another deep breath in,

Gathering up all that's stale and tired and sticky and sigh it out.

Lovely.

One last time,

In.

Let it all go.

And now just let your breath fall into a natural pattern.

And you choose the object of your attention today.

A little point of focus to help your monkey mind be still to train our focus.

It might be on the sensation of the breath in your body.

It might be the crackling sounds of the fire and the sounds around you.

Just take a moment to choose and let your attention be completely consumed with that practice.

Anytime you find that your mind wanders,

In a smile,

Congratulate yourself that you noticed and pull your attention back.

This is the process of meditation.

Noticing where our attention goes and building the muscle to pull our attention back to where we want to focus it.

As you begin this practice today,

Just notice the quality of energy in your system right now.

Notice are you scattered,

Fast,

Busy?

Are you dull,

Foggy,

Sluggish,

Slow?

Are you pretty clear?

Every day we sit,

We might be different.

This practice is not to judge our state,

But to tap in and notice how we are in this moment.

Acknowledging that,

Knowing that you can use your breath to help support you.

Breathing slower,

If you're fast.

Breathing more deeply and more intentionally,

If you're slow.

Just allow your awareness to drop deeper.

Feel your awareness dropping down out of your head,

Down through your heart,

And into your belly.

Just take a moment to really connect here into your belly.

Notice any tension you might be holding here.

Allow the breath to soften this.

You might even want to place a hand on your belly if that feels supportive.

Take some time to settle in and let your awareness rest here in your gut.

Perhaps we might choose to throw into the fire.

Any of the old stories around our body weight,

Around our food habits or patterns that don't serve us,

Throw it into the fire.

Let your gut tell you what it wants to release.

Anytime you find your mind wandering,

Caught up in story,

Breathe that out.

In a smile,

Pull your attention back.

Just notice how does this part of your body feel?

Yeah?

Yeah,

Just doing meditation.

Just noticing how disturbances might ripple through your mind.

Notice how they pull you back fully into the now.

Noticing just what does your gut need from you?

Just locking in that felt sense awareness that allow your attention to rise up to this middle section of your body,

This solar plexus,

This seat of our self-confidence.

Take a few breaths here,

Maybe place a hand on it if it helps you.

Just notice what's alive here for you in this moment.

You can use your breath to clear anything out here.

Again,

Throw it into the fire.

Any uncomfortable energy.

Any self-doubt.

Take a moment to notice what does this part of your body need?

You might just energetically allow this awareness,

This energy to kind of flow up and join guts and solar plexus.

This area coming in sync,

Synchronized.

Might drop in the prayer,

I trust myself.

I can trust myself.

I trust myself.

And then making a little prayer here promise to yourself to acknowledge those needs,

To meet your needs.

Allow your awareness to flow up into your throat.

Just notice what's alive here in your throat today.

There are unspoken words.

Anger.

Anything that needs to be released.

We can throw it into the fire.

Breathe it out.

Release it into the fire.

Feel the softening,

The easing.

Freedom.

It's unfolding in your throat.

You can feel it.

As you feel your throat clear,

Allow your awareness to drop back into your heart.

Bringing into the heart space.

Really notice how this part of you is feeling today.

Perhaps placing a hand on your heart if this feels good.

Noticing what you need here.

What does your heart need?

Takes great bravery to live an authentic life.

So perhaps your heart needs courage.

Whatever it is,

Feel yourself breathe it in and receive it.

Feel that in your heart space.

As you breathe out,

Feel that magnified.

Take a few breaths like this,

Breathing in to receive whatever it is your heart needs.

Breathing out,

Feeling that magnified.

Just notice what's unfolding in you as you do this practice.

You might feel your whole body start to clear and open and become synchronized.

Coming into coherence.

All systems online,

In harmony and energized.

You might allow the breath now to really flow up gut,

Solar plexus,

Heart and throat.

Flowing between all of those energy channels,

Feeling harmonized,

Synchronized and then flow this energy up,

Out through the head.

Metaphorically opening the windows and doors in your head.

Feeling this fresh flow of energy clear your mind.

You might notice how your spine naturally unfurls a little.

You might notice this freer flow of energy through this central Shoshana,

Central energetic channel.

From this place,

From your higher self,

Recognize what have you done well this week?

And what are you most proud of?

Just notice any resistance that might come up around acknowledging yourself in this way.

If that's true for you,

Just throw that into the fire.

Actively choosing to support yourself.

Despite all the difficulty,

The challenge of life.

Just taking a moment to notice what you do well.

And comparing to your baseline of last week.

What do you realize now that will help you next week have an even better smoother more vital week?

What's that one thing that would help you?

Just making a little promise to really honor that.

Before we wrap,

Just taking a moment to acknowledge yourself for this practice today.

However easy or difficult you found it,

You showed up and you've done it.

This is the practice.

Just noticing the peace,

The power that's always there for you here and now.

We can release distraction and just tap in.

I trust myself.

I value myself.

To close our practice today,

Just taking a moment to really feel into those good vibes that we've generated for ourself here.

Really breathe them in.

And again,

As you breathe out,

Feel them magnified and really send those good vibes out around you.

Feel those good vibes spanning out around across all the people that matter to you.

All the people in community around you.

Even perhaps out into the whole world.

Good,

Good.

And then maybe just wiggling your toes and your fingers.

And maybe just choosing to rub your hands together,

Making a kind of fire like the fire that we've been sitting around.

And then you might want to just place them on your face or just give your face a little rub.

Give your eyes maybe a little rub if that feels good.

And then we're going to inhale,

Lift our arms all the way up,

Joining thumbs together,

Blinking eyes open,

Thumbs down to the heart center.

And Namaste.

Thank you so much for joining me here.