Welcome to a grounding and empowering meditation.
Please find yourself in a comfortable seat with your spine tall.
And before we begin to do anything specific with the breath,
Please just allow yourself to breathe as big,
As shallow as you need.
If you need to take a couple of sighs out of the mouth,
Please do whatever you need so that you can come into a place where you feel a little more at ease and ready.
Ready for some specific pranayama.
To begin,
Let's first,
Let's take our first mudra where we're going to take the index finger and the thumb,
We're going to place them together and then we're going to place the hands,
Palms face down on our thighs,
This adds a little weight and is a sign of grounding.
That we welcome this grounding.
And then please bring awareness to your body breathing.
To your belly,
To your abdomen,
Your chest,
All of these parts moving.
And then while you're maintaining awareness there,
Just feel the added weight of your hands and how this really does invite a sense of grounding,
Of heaviness.
Once we feel rooted and steady,
We can begin.
So with awareness once again at your breath,
Please begin to breathe,
Inhale four and exhale four.
And continue with this even breath while maintaining awareness at your navel center.
Even though we know the breath moves up the body into the ribs and chest,
Keeping awareness at the belly,
Behind the belly specifically.
And now please inhale to the count of four and exhale to the count of five.
Keeping a portion of your awareness behind the navel,
Feeling that extra little bit of pressure as you begin to lengthen out your exhale.
So inhale four and exhale five.
One more cycle like that.
And then we'll breathe,
Inhale four,
Exhale six.
Just watching how your navel moves to adjust to this new length.
Couple more cycles,
Inhale four,
Exhale six.
And then we'll move to inhale four,
Exhale seven.
And you'll begin to feel other muscles,
Other parts of your body being recruited to contribute to this added length.
Just stay with that.
Stay with the added weight on your hands,
All while you count your breath.
Maybe you feel all of this one at a time or at the same time.
Doesn't matter,
As long as you move your awareness around.
A few more cycles,
Inhale four,
Exhale seven.
And then please move inhale four,
Exhale eight.
This will be the last lengthening and we'll end up staying here.
Feeling how everything seems to slow down with this lengthened exhalation.
Feeling weight drop from the shoulders or lift from the shoulders,
However you look at it.
A couple more cycles.
Now having done the pranayama,
Done the work to get us to a grounded and steady place,
Or an even more grounded and steady place,
Let's change our mudra to Hakini,
Where we place the pinky tips together,
The ring fingers,
The middle,
And so on,
So that your hand forms a circle.
And we're just going to rest that on our lap,
Roughly around the belly,
The navel center,
The thumbs come close.
So now breath is natural,
But feeling the weight that was lifted from it,
The groundedness that came from it.
Now please bring all of your awareness to your navel center,
Really behind your navel,
In front of the spine.
Just feeling a kind of circular energy having formed there from our pranayama.
And now with your awareness here,
See it spiraling a little bit more,
And swirling in a circle.
Maybe you see a color or light attached to it,
Maybe not.
But keep awareness on the swirling energy.
Notice if it changes directions,
Or it creates a different kind of pattern.
No matter what it does,
Feel as if every breath you take fuels that energy.
And then embedded deep in this energy,
Sink your awareness,
And ask yourself this,
What is one thing I know that I am good at,
And how can I bring it into the world?
What is one thing I know that I'm good at,
And how can I bring that one thing into the world?
Just listen for the first response.
And allow that response to settle deep behind the navel,
In this circular,
Or in this patterned energy,
Giving it life.
So just let the idea,
This response sit there,
Even if it's not fully formulated.
Let it rest in this energy.
We'll let that idea sit,
Gathering energy to become vibrant for when we're ready to act on it,
When you are ready to act on it.
And then from Hakini Mudra,
Please soften your hands into a prayer,
Into your heart center with a slight bow of your head.
Bowing to the energy that you create.
Bowing to your ability to bring it to life.
Namaste.
