Welcome.
My name is Asha Kennedy and I'm going to guide you gently into this lean back meditation.
Use this meditation whenever you feel overwhelmed or you need to just come back to your center,
Come back to your heart.
You can be working at your desk and feeling that stress of trying to get something done.
And take this five minutes to lean back and recenter and realign yourself.
So if you can,
When you do the meditation,
Take a sitting position.
You can sit in a chair.
You might have be sitting in the chair in your office.
And I want you to gently close your eyes and meet yourself just where you are.
All the thoughts,
All the concerns,
Every feeling that you're having right now.
Any bodily sensations,
Any discomforts,
Any contractions that you feel in your physical body.
Just be with it.
Don't try and push anything away.
Don't try and go for some shift or change.
Allow everything of who you are in this moment to be.
And invite all those thoughts and concerns,
Physical sensations and emotions to rest in the heart.
Imagine these things now just going into your heart,
The spiritual heart,
And being held in the qualities of the heart.
Being held in compassion.
So take a moment to be with your breath.
And allow all these things.
To be as they are,
Your feelings,
Your emotions,
Your thoughts,
Physical sensations.
You don't have to do anything about any of that right now.
Just allow and accept them to rest in the heart.
Accepting compassion,
Kindness.
Taking note now of your physical body as you stay lightly connected to your breath and imagine that you're sitting in this large,
Comfortable egg shape.
This egg shape is surrounding your body like a cocoon.
It's spacious.
It's just the right temperature.
It's light.
And you're sitting in this egg shaped container.
Safe.
Loved.
I want you to notice what you're sitting on right now.
Just feel your bum sinking down into that support.
Your feet on the floor.
Feeling the support underneath them.
And whether your chair has a back or no back,
I want you to take your body and lean back as if there is this beautiful,
Gentle,
Soft and firm support behind you.
You take your body and lean slightly back.
Noticing as you lean back.
The softening at the front of your body.
Breathing into that softness.
Noticing any areas that feel tight.
And allow them to gently unravel.
Feel that firm,
Strong,
Soft support behind you.
Imaginary or real.
And leaning back into that.
So the front of your body is relaxed in all those tight places.
And now unwinding,
Opening,
Softening.
Feel this natural state of being relaxed and open with a strong back and a soft front and open heart.
So that whatever you're trying to achieve,
Whatever you're working on,
Can now have the space to flow in with ease.
Without having to try so hard.
Breathe into the heart space as if it was a lung.
Breathing in and breathing out from the center of your chest.
Feeling the movement in your body as you breathe in,
Expanding the front.
And as you breathe out,
Softening and relaxing into this receptive state.
And take another deep breath in,
Up from the soles of your feet.
Energy from the earth up into your heart.
And when you exhale,
Gently opening your eyes.
