For this meditation and breathing exercise to promote balance or rebalancing,
As the case so often is.
I invite you to find a comfortable position for your body,
Seated or lying down.
Perhaps closing the eyes if that's comfortable to you.
Begin in a moment with a very simple breathing exercise that will help you to relax.
Something you can bring into your daily life that very quickly regrounds,
Re-roots us,
Helps us even out,
Shifting our attention and energy from our over-busy mind back down into our body.
We'll just be breathing in slowly through our nose for a count of four,
And out through the nose for a count of four.
And out through the nose for a count of four.
Exhaling now to prepare.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
In through the nose,
Two,
Three,
Four.
Out through the nose,
Two,
Three,
Four.
In.
Out.
In.
Continuing on your own now for a few more breaths.
If the four-four pace doesn't feel right for you and your body today,
Just finding a pace that does suit you,
Striving if possible for an even inhale and exhale.
Breathing pattern is deceptively simple,
Helps us bring our parasympathetic and sympathetic nervous systems which govern the exhale and inhale respectively into balance with one another.
Helps our bodies receive the signal that we are ready to rebalance.
A couple more breaths like that on your own.
Releasing the breath count in the pattern now.
Returning to your natural breath.
Noticing the ebb and flow,
The inhale and the exhale like ocean waves,
Balanced and constant.
Together,
We'll do a brief scan of the body.
Again,
Just moving energy away from our overtaxed minds back into our roots.
Beginning with your forehead,
Feeling the muscles smoothing,
Tension melting off.
Relaxing around your eyes.
And ears.
Unclenching your jaw.
Feeling your neck lengthen and soften.
Shoulder blades melting down the back.
Any tension dripping through your arms and out your fingertips.
And your shoulders.
Collarbones and ribs widening with each breath to let in just a little bit more space and relaxation.
Belly soft.
Your thighs long and heavy.
Your calves.
Feeling space in your ankles and feet.
Breathing into the right side of your body.
And the left side of your body.
Breathing into both sides evenly.
Feeling them coming back together and leveling off.
As if they're two sides of a scale.
Completely balanced.
I invite you to join me now reciting a mantra either aloud or silently to yourself.
It's a beautiful mantra.
It's a mantra for balance.
The mantra is om vardhanam nama.
It translates to,
I am the nourisher of the universe and the universe nourishes me.
A beautiful representation of the balance between ourselves and the greater world.
Perhaps joining me now aloud or again silently.
Om vardhanam nama.
Om vardhanam nama.
Om vardhanam nama.
Nama.
Continuing to recite this mantra on your own.
Letting it resonate,
Vibrate throughout all of yourself.
Maybe taking about three more rounds.
Releasing the mantra now.
Feeling it continuing to vibrate throughout you.
Invite you to call to mind now a vision of yourself when you are your most balanced.
Might picture the way that you look when you feel this way,
When you are this way.
Your facial expressions,
Your posture.
Might picture the way that you interact with others.
Noting how you feel when you are your most balanced self.
Calling to mind as many sensory details of this version of you as possible now.
And now picturing your current self in your current space,
Emerging from it.
Emerging with your most balanced self.
Fully integrating.
Breathing deeply into the ease or whatever other feelings arise when you're in this state.
Thinking now about one small thing you can do today maybe in coming days to continue cultivating these feelings.
Maybe it's to use just one,
The elements of this practice throughout your day to keep cultivating the state of being that is inside of you.
Breathing into this and gently releasing.
Moving our attention now to our heart center or perhaps even placing a hand on the heart.
Feeling gratitude for these feelings of balance that we're cultivating.
Feeling gratitude towards yourself for taking the time to balance.
Gently wiggling the fingers and the toes.
Maybe stretching the arms long overhead if that would feel good.
Releasing.
Opening the eyes whenever you're ready.
Thank you so much for meditating with me today.
May balance always be with you.
It's always inside of you.
