I ask that you go ahead and downshift your gaze,
Close your eyes as we prepare for a meditation on establishing grounded spaciousness.
Thank you for choosing to do this practice with me today.
Today you will learn a powerful and versatile meditation on grounded spaciousness.
You can use this before exercising to connect with your physical experience more effectively.
It will help you to release anxiety and stress by improving your connection with yourself and ground yourself.
It will help you to balance your energy in the chakra centers by creating a feeling of spaciousness.
Spaciousness to move and balance your energy.
And I will guide you towards feeling your experience as you let go of the effort of doing and drop into the state of being.
I invite you to connect with the length of your spine and the space around it.
It's preferable if your spine is straight and you can feel the weight of your pelvis on the surface below you.
I want you to gently shift your awareness inwards to a sensing state.
Use the contact and the weight of your pelvis on your support to begin the sensing.
Your sit bones are two protrusions at the base of your pelvis.
Let your awareness move here.
Notice your experience as it is right now.
Now very gently shift your weight slightly to the right sit bone.
Then move it ever so gently slightly to the left so your weight is on the left sit bone.
I want you to continue to be aware of your body's response as you shift forward now.
Then slightly shift backwards.
I want you to do this slowly one more time in each direction while becoming aware of how your spine and muscles respond to the shift.
And ultimately bring yourself to a centered position as best as your body will allow.
And I want you to begin to experience the space directly outside your body.
Remember this is a practice of feeling.
Let go of any words and labels and instead connect with sensations and energy.
Now I want you to sense the space on your right just outside your body.
There is no wrong way to do this so whatever you are feeling is exactly what it should be.
Now sense the space to your left just outside your body.
Do you sense a spaciousness or congestion?
No worries if your experience is different from one side to the other.
In fact this is common.
Now notice the space in front of your body.
And then notice behind your body.
Do you sense a free flow of energy?
Become aware of the space all around you.
A 360 degree experience.
Now shift the perception of your experience within your body.
With no specific location to scan simply notice any area where you feel spacious right now within the body.
Where do you sense space?
Where in your body does energy flow freely?
This introspection allows for a strong connection to your experience and energy.
Let yourself sense an area within now that feels the opposite of spaciousness.
Perhaps it feels restricted or clogged up.
Now sense the difference between these two states,
These two experiences within yourself.
Now move your attention to the area of your spine.
Breathe into the length of your spine.
Create expansiveness in your body.
From the sit bones up all the way to the crown of your head.
With each breath create space.
Open to fluid energy from the top to bottom.
Now begin to breathe into the width of your body.
I love wide sit bones,
Hips,
Ribs,
Armpits and even your head.
Each time you breathe in fill up from side to side.
Relax on each exhale.
As you continue to breathe you are intentionally creating spaciousness within the width of your body.
Now breathe into the depth of your body.
Begin to fill up from front to back.
Create space from front to back.
Sense an expansiveness from your navel to your spine.
From your chest to your back.
From between the eyebrows to the back of your head.
In this open space you have created a love for a beautiful flow of energy.
You have created an expansive channel from the base of your pelvis all the way to the crown of your head.
Take a moment to experience the free flow of energy.
Feel the shift from any areas that felt restricted as they moved towards spaciousness.
Fill up with energy anywhere you need on each inhale.
And let go of any excess or unwanted energy with each exhale.
The shift of feeling your experience as you let go of the effort of doing in this practice has great benefits.
This allows you to connect with your physical experience more effectively to remain calm.
You are improving your inner connection and balancing your energy and chakra centers.
Enjoy these benefits for a few more moments.
Namaste.
And bring your awareness to the fullness of your breath once more.
Breathe in this flow state.
Breathe in this expansive energy.
Feel it in your body like muscle memory.
Deepen your breath and allow yourself to begin moving back to a fuller awareness.
Back to the space you were in.
Become aware of the energy in the room around you.
As you seek out the experience of your outer world,
Stay relaxed in your inner world.
As you sense your surroundings,
Remain connected to the feeling of ease inside your body.
And know that it is always within you.
Now allow your attention to coexist in both your inner and outer experience.
We will bring this practice to a close with a deep inhale and slow exhale.
I want you to put your palms together at your heart center and rub your palms briskly,
Kindling the chi or the prana.
The palms are an energy vortex in your body.
And when you feel a nice warm ball of energy welled up between your palms,
I want you to go ahead and cup both your eyes,
One with each palm.
And bless yourself.
May clarity reign in my mind.
May love reign in my heart.
And health reign in my entire body.
And as you put your palms back together in prayer position at your heart center,
What are you most grateful for right now?
Bring yourself to open your eyes and come back into this sacred space at your own pace.
