Find a comfortable place to be.
You might sit or you might lie comfortably on a yoga mat or on the floor.
If you're at home,
You might sit in your favorite chair,
Lean back,
You might lie comfortably on your bed.
Find a place that's comfortable.
Find a place to settle in and center.
Centering,
Finding the core.
Inhaling,
Finding your breath.
Exhaling,
Releasing what doesn't serve you.
Exhaling very slowly and exhaling,
Holding your exhale as long as your inhale or maybe just a minute longer.
Try inhaling to the count of four and exhaling to the count of four.
So inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Nice and slow and deep.
Feel your belly rise with your inhale.
Feel it sink with your exhale.
Inhale one,
Two,
Three,
Four.
And exhale one,
Two,
Three,
Four.
Allowing your body to start relaxing.
Focusing on your breath.
Your breath is your anchor.
Any time that your thoughts distract you,
You can come back to your breath.
Inhaling one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Finding your center,
Balancing,
Feeling your body,
Really being in tune with moving inward.
As we start,
You might hear the sounds in the room.
Just let those go.
As we continue throughout the meditation,
You will hear thoughts,
You will see thoughts.
Just picture those,
Maybe like a movie theater,
Just a screen going by.
And choose not to engage in them right now.
And come back to your breath.
Inhaling one,
Two,
Three,
Four.
And exhaling one,
Two,
Three,
Four.
And as you're becoming centered,
With each inhale,
I want you to visualize inhaling light and love and energy.
Creating space,
Sending space to any places that might feel tight.
Any places you might have some pain.
And on your exhale,
Just exhale all of the negative energy that you don't need.
Exhale anything that's not serving you.
And leave it here on your mat or in the chair or wherever you are,
Allowing it to sink down,
Melt out of you,
Melt below the piece of furniture support that you're on,
Down into the ground where it won't affect you.
And as you start to center and find your breath,
That slow,
Deep breath,
Inhaling one,
Two,
Three,
Four.
And exhaling one,
Two,
Three,
Four.
We're going to move through the five koshas,
The five parts of our body,
The energetic body.
Focusing on each one for just a few minutes.
Remembering that right now,
All you have to do is breathe.
All you have to do is follow the sound of my voice.
And any thoughts that enter your mind,
You can let them float by.
Maybe you visualize leaves floating down a river.
Maybe you visualize them just floating away.
Maybe like a cloud in the sky.
And as you continue to inhale and exhale,
Very slowly and very deeply,
I want you to start feeling your physical body.
I want you to notice how your physical body feels.
Notice your feet,
Your toes,
Your heels,
Your ankles.
Notice your legs and your pelvis.
Moving up to the spine,
Shoulders.
Notice if you're holding any tension.
Notice without judgment,
Maybe where this tension might be.
And send a little bit of space with your next inhale.
Again,
Visualize that inhale.
Inhaling energy,
Inhaling light and love,
And sending space to those places that need it.
Noticing how your head feels.
What position is your head in?
Can you feel the ground beneath you and your support?
Can you feel your neck?
Is your neck tight?
Do you need to inhale some space into your neck?
Inhale some love and light,
Sending it to those tight places.
And noticing your arms,
Tops of your arms,
Forearms,
Fronts and backs.
Noticing your hands,
Each finger,
Your thumb.
Noticing them all individually,
Just noticing how they feel,
Becoming aware without judging.
Just notice,
Just become observant.
Notice your whole body.
Feel your whole physical body.
Notice your skin.
Can you feel air moving across your skin from a fan or an air conditioner?
Do you have covers over you that you might can feel on your skin?
Remembering to continue to breathe deeply and slowly.
Inhaling one,
Two,
Three,
Four,
And exhaling one,
Two,
Three,
Four.
And then moving on to the inner body.
Relax and feel your inner body.
Feel that you have organs.
Feel your heartbeat.
Try to focus on your brain sitting in your head.
Focus on your lungs.
Focus on all the inner parts of you.
Noticing what might be going on,
What your stomach might feel like,
If your lungs feel tight or if they're inhaling and exhaling deeply.
Focus on your center.
Relaxed focus on your inner body.
Exhaling love and light and space and sending that to any interior place that might need some extra love,
Some extra support.
