This meditation today is a somatic ceremony of compassion.
We will ground into the space with a guided breath practice,
Then move into a sensing and movement practice.
Focus on the cultivation of embodied compassion.
For this practice,
Come to the place that you have the most space available and where you can explore this practice intimately with yourself.
So provide yourself with a private space.
Let us begin in a seated position with the spine tall.
Let the back of the neck lengthen,
Tucking the chin slightly downward.
And let the belly relax here,
Soft,
Holding nothing in.
Begin to bring your awareness to the earth below you.
Feeling the pranic energy of the earth.
Place your awareness in your root chakra.
Connect to the base of your spine,
Your sits bones,
Your legs.
And with your in-breath,
Breathe in the pranic energy of the earth up into your root chakra.
Feel it enter through your legs,
Through your sits bones,
And into the base of your spine,
Filling you with pranic energy.
And on your exhale,
Allow yourself to soften into this energy,
Like a blissful surrender to this rich flooding of revitalizing energy.
Breathing in,
Letting this energy fill you.
Breathing out,
Sweet softening.
Breathing in,
Let this energy come up higher throughout your body,
Seeing it move into your navel center.
Breathing out,
Feeling the richness of this energy present within your body.
Breathing in,
Letting this energy rise.
Breathing out,
Feel yourself become more present,
Becoming more clear.
Breathing in,
Feeling this energy of ecstasy,
Feeling it reach into your heart center.
Breathing out,
Settling into this pleasure.
Feeling like you are in exactly the right place right now.
No need to go anywhere,
Or do anymore.
Knowing everything is exactly perfect.
Breathing in,
Letting this earth's energy flood into your throat.
Breathing out,
Letting go of anywhere you may be holding on.
The presence of relaxation takes over your whole body.
Breathing in,
Letting the energy rise to your third eye and into the crown of your head.
Breathing out,
Feeling your whole aura bathed in this potent energy,
A deep purification.
Breathing in,
Feeling the steady flow of the earth's pranic energy.
Breathing out,
Feeling it circulate and intelligently align your energy,
Your thoughts,
Your awareness to its optimal function.
Sitting here in this beautiful state of presence.
Letting go of this conscious breath now,
And taking the next minute to rest in your inner landscape.
Now bring your awareness to notice your stillness.
Let this awareness of your stillness heighten your senses.
Begin to connect to the place of compassion within you.
The place that takes the deepest heart and the most shame-filled parts and touches them in a way that tension just begins to melt away.
That place where the pain once full to the brim,
Stretched to its maximum capacity,
Now has a point to release with the presence of compassion.
This place of loving transformation.
This place of radical ease and relaxation.
A soft,
Pleasure-filled exhale of relief.
In touch with this place,
And inspired by the music reaching your senses,
Begin to ever so slowly explore movement in devotion to compassion.
Allow yourself to become the instrument for compassion to play through.
Moving as a way to express and feel this place of deep and powerful love within you.
Slowly and intentionally caress your face to feel the touch of compassion.
Trace your fingertips across the sensitive skin on your throat.
Linger along your collarbones and across your chest,
Feeling the deliciousness of your own touch.
Direct this medicine towards yourself through your movement and senses.
Moving in a way to communicate to the parts of yourself longing most to be held.
I am here.
I am listening to you.
I got you.
I see you.
You are so enough.
You can relax.
Relax into my presence.
All is well.
You are loved.
Just allow this love that is trying to reach you in.
Getting to feel this medicine within you,
Through your movement,
Through your touch.
Let compassion guide your dance.
Each movement an offering of this energy,
Offering to yourself to the times you needed comfort most.
Bringing your soft and tender compassion here.
Let your senses be fully awake to this potent display of love.
Throughout each extension of your arms,
Each step of your foot,
Each roll of your wrist,
An alive and deeply powerful presence of compassion is anchored into your body.
Wherever you are,
Begin to slow your movement.
Notice every detail of your movement.
Awake to every sensation.
Feel the richness of this savored pace.
Like brushing a mix of pleasure and compassion into the ethers and into your senses.
Coming to dance on the edge of stillness now.
Not quite stopping,
But oh so slow and intentional.
And now,
Coming to rest in total stillness,
And bringing yourself to lie down.
Perhaps the pain that we experience comes to us because it trusts us out of all people.
It trusts us to hold its hand and find a way to carry it with us back to a place of joy.
It comes to us because it needs the medicine planted inside our heart.
A lost yet hopeful entity of consciousness.
Looking to us innocently.
A vast innocent being.
To compassionately embrace it as a part of ourselves and swallow it whole.
Letting it drop into the belly of our love.
Let us distribute this energy evenly throughout our auric field by closing with a practice from yoga nidra.
The rotation of consciousness.
I will guide you through various points throughout your body for you to settle your attention on.
You may even silently place the word compassion into each part of the body we go to.
So bring your awareness to the space in between your eyebrows.
Compassion.
The center of your throat.
Compassion.
Right shoulder.
Right upper arm.
Right elbow.
Right forearm.
Right wrist.
Tip of the right thumb.
Tip of the right index finger.
Tip of the right middle finger.
Tip of the right ring finger.
Tip of the right little finger.
The whole hand.
Come to the right wrist.
Right elbow.
Right shoulder.
The whole right arm.
Move your attention back to your throat.
Feeling this compassion spreading throughout your body.
Bring your awareness to the left shoulder.
Left upper arm.
Left elbow.
Left wrist.
Tip of the left thumb.
Tip of the left index finger.
Tip of the left middle finger.
Tip of the left ring finger.
Tip of the left little finger.
The whole hand.
Come back to the left wrist.
Left elbow.
Left shoulder.
The whole left arm.
Bring your attention back to the throat.
Feeling this balanced and steady compassion settle into your arms.
Bring your awareness to the center of the chest.
The right side of the chest.
Center of the chest.
The left side of the chest.
The navel.
The space below the belly button.
The whole abdomen and torso.
Center of the right hip.
Right thigh.
Right knee.
Right ankle.
Tip of the right big toe.
Tip of the right second toe.
Tip of the right middle toe.
Tip of the right fourth toe.
Tip of the right little toe.
Right ankle.
Right knee.
Deep in the right hip.
The whole right leg.
Soaked in compassion.
Come back to the space below the belly button.
The center of the left hip.
Left thigh.
Left knee.
Left ankle.
Tip of the left big toe.
Tip of the left second toe.
Tip of the left middle toe.
Tip of the left fourth toe.
Tip of the left little toe.
Left ankle.
Left knee.
Deep in the left hip.
The whole left leg.
Soaked in compassion.
Come back to the space below the belly button.
Let your attention rise to the navel.
The whole abdomen.
Center of the chest.
The walls of the throat.
The space in between the eyebrows.
The whole body.
Let your whole body rest in compassion.
Now begin to deepen your breath.
Feeling your breath fill your body.
And feel your body soften into the ground beneath you.
Begin to roll over onto one side of the body.
Cradling your head in the soft spot of your inner arm.
And resting in fetal position.
Take a breath here.
And let yourself feel the support of the earth below you.
Always holding you.
Allow this support to come deep inside you.
When you are ready,
Taking your time,
Slowly come back up to sitting.
Placing your hands in Anjali Mudra,
Prayer position over your heart.
And bowing your head in gratitude for coming here today,
To this practice,
And to your rich inner landscape.
Allow your hands to come to rest by your sides.
And take your time,
Taking a few deep breaths,
Before coming all the way back to your surroundings.
