Hello my friend and welcome.
In today's practice,
We are exploring rock bottom.
While it's different for each of us,
Most of us have been there.
That dark moment where it feels like life is collapsing all around you.
Where it's hard to see a way out.
We may feel fragile.
Like one wisp of a breeze could shatter us into a million pieces.
But remember,
The mountaintop gives us the view.
But the valley brings us so much wisdom.
So please find a comfortable place to take a journey with me,
An escape from the current thoughts and perceptions.
Into the stillness and the peace that is buried beneath all of the noise.
My name is Kalyani,
And today I will be your guide through the darkness.
Back into the light.
A life has dropped me to my knees.
I have tasted despair.
But when I was really ready,
Help was sent my way.
Guides to show me back to the light.
No matter what you are facing in this moment.
We can find a way to walk through this challenge together.
To carry the burden in a different way.
To lighten your load.
So that you can breathe once more.
And that is where we will begin.
Once you find a comfortable position,
Look around and make sure you feel like this is a place that you feel safe.
A place where you will not be disturbed.
And then invite your eyes to close gently.
And simply notice your breath.
Nothing to change.
Nothing to fix.
Simple awareness of what is happening with your breath.
In this moment.
Now together,
Let's reset our nervous system.
So that we can find our way through the current darkness.
Inhaling,
Fill up your belly.
Then at the top of your inhale,
Sip in even more air.
Hold here.
Then slowly exhale through the mouth with an EJ sound.
Perfect.
Let's do that again.
Inhale all the way up to the top.
Then a second inhale filling up even more,
And hold.
Resting in this brief stillness,
Then slowly exhale through the mouth with a sigh all the way down to the bottom.
Last time,
Fill up even more than any other breath,
A little bit more,
And hold,
Thinking of just one thing you are grateful for right now.
Then slowly exhale gently through the mouth with that H-A sound.
We'll do this three times together.
Now allow your natural relaxed breath to return.
Notice how you have more room within to breathe.
Observe the sensations within your body.
From the top of your head.
All the way down to your feet.
Total awareness of sensations.
No need to make anything right or wrong.
No need to judge what you uncover.
Simply explore like a scientist collecting data.
Set your intention now.
How do you want to feel when we are done?
Do you want to feel hope?
Do you want to find a solution to move through?
Do you simply need a safe space to breathe?
So that you can see clearly what your next step is.
Please take a moment here to get clear within you.
What do you need right now?
Then we'll affirm it as if it is already true.
By stating it three times silently within.
With feeling.
An example would be.
.
.
I am hopeful.
Or I know my next step.
Feel free to use my words.
Or create your own.
What does your heart desire?
Now we will begin to shift our attention onto our breath again.
In your mind's eye.
Imagine your torso is an empty glass.
And we have a pitcher of water.
If we pour the water into the empty glass.
Naturally,
We fill up the belly then the ribs.
Then the chest.
Then we can pour the breath out of the glass from the chest,
Then the ribs,
Then the belly.
So now imagine that we can pour the breath into your body,
Filling up belly,
Ribs,
Chest,
And then pour the breath out from the chest.
The ribs.
The belly.
Mentally repeat inhaling belly,
Ribs,
Chest,
And exhaling chest,
Ribs,
Belly.
Total awareness on the feeling of the breath filling you up.
And emptying you out.
Each breath becoming a little bit deeper.
As you breathe out all resistance.
Easing into these sensations.
Until it feels as if the breath is breathing you.
Simply watch the breath falling in.
Falling out with ease.
When we are in the midst of the storms of life.
It's hard to see the purpose of our suffering.
It's challenging to make sense of the chaos.
To accept something that feels so unfair.
But if we can stop.
.
.
If we can regain our breath like pushing the pause button on the day.
Once we uncover our inner resource.
We may see things from a different angle.
A new perspective.
A glimmer of light may break through the darkness.
Shifting our focus onto that light.
Instead of only seeing the darkness.
So together,
Let's develop your inner resource.
Call to mind a place that makes you feel happy.
It could be a place in nature.
It could be spending time with a loved one or a beloved pet.
Your inner resource could be a place you saw in a movie.
Or even a completely made-up place.
Wherever your mind lands is perfect.
Imagine yourself there,
Now.
Notice the colors and the textures around you.
Who is there with you?
You Observe the temperature of the air on your skin.
Are there any particular tastes you enjoy in this place?
Notice the scent,
The smell of the air.
Dropping into that memory as if it is happening right now.
Then become curious.
When you are in this place,
How does your body feel?
What sensations do you notice within?
Perhaps there's a sense of softness here.
A sensation of melting into support and ease.
Are you able to set aside the weight of responsibility in this space?
Are you able to come fully present into this moment where all is well?
Can you give yourself permission to let go?
Trusting me to walk this path beside you.
My voice will be your trusted friend and guide.
Each time the mind wanders back to the trouble at hand,
Allow my voice to help you stay anchored in this moment.
We can do this together.
Life is about highs and lows.
Both are valuable.
While the mountaintop gives you an amazing view.
A feeling of being on top of the world.
A lightness of heart and mind.
Rock Bottom will teach you things a mountaintop never could.
It is within the valleys of life.
That we learn so much about ourselves.
We learn how very little we actually need.
The valleys teach us to appreciate those who stay by our side.
Instead of focusing on those that left.
Not all people are meant for a lifetime.
Some are just a chapter in your story.
A way to get to the next page.
In the lows,
It is amazing how many people you never even expect to Show up.
Angel sent in moments of need.
But we have to keep the eyes of our heart open to see them.
To truly appreciate the fact that we are never really alone.
Even when it feels like we are.
When we are at our lowest.
We really learn how to rebuild ourselves.
Without relying on anything outside of ourselves.
We have everything we need within.
And the answers.
And the strength.
The power.
Even when we feel at our weakest.
We are so much stronger than we realize.
Think back on all that you have already overcome.
If you made it this far,
You have seen darkness before.
And even if you don't think that what I'm saying is true,
Can you just for today?
At least be open to the possibility.
That just maybe there is a tiny bit of what I am saying.
That is awakening something within you.
A little spark that can ignite a flame of resilience.
Maybe even allow anger to rise up.
Anger is not all bad.
It can be fuel for our transformation.
Burning up lethargy and apathy.
So if you have been feeling stuck,
Explore what makes you angry about this situation.
Let it rise here within the safe container.
Let that anger shine a light on a way out of this darkness.
And use the activating power of fire to propel you forward.
You deserve to feel better.
You deserve to find your way out.
Now let's check back in with the body.
Notice sensations in your body now.
Is your body more awake and alert?
Is the mind ready for action?
Ready for a solution Slow the breath back down.
See if it's possible to exhale just a little bit longer than you inhale.
Coming back to steadiness.
Remembering your inner resource.
As your breath just naturally moves deeper within.
And you exhale any anger that came up for you.
Let it all go now.
No need to carry it any further.
Set yourself free.
What is one small step you can take today?
To move you closer to your goal of feeling better.
If you're not sure,
That's okay.
Just envision the most confident version of you.
Standing before you.
The person you dream of being.
Fully empowered.
Calm and at ease.
Look them in the eye.
And ask them what is one small step I can take today.
To feel more like you.
And listen with all of your heart to what arises up.
Come back to your breath now.
Feel the rise and fall of your breath within your body.
Remembering your intention for practicing today.
And repeat it three times with feeling.
If you used my words,
Repeat them now again.
I am hopeful.
Or,
I know my next step.
Take the wisdom of this lesson with you.
Share it with others.
Only one who has tasted the darkness can help others through their own.
Thank you so much for taking this journey with me.
It is my honor to be your friend and guide.
Please come back to this meditation daily.
For the next seven days.
To lock this practice into your mind and body.
And help you affirm the new perspective you have found.
Have a great day my friend.
