Welcome friend,
This is a meditation for cultivating trust and surrender.
Two powerful energies that can soften our grip on control.
And bring us back into harmony with the flow of life.
Trust asks us to open,
And surrender invites us to release.
But so often,
Especially when life feels uncertain,
Unsteady,
Confusing,
We tighten,
We resist,
We try to predict,
Plan,
And hold on for dear life.
It's human nature,
And it's our protective self.
But over time,
That tightness can create stress in the body,
Confusion in the mind,
And disconnection from our heart's deeper wisdom.
This practice will help you soften those edges,
And to come back home to your breath,
Your body,
And the truth that you don't have to hold it all.
You don't have to figure it all out right now.
Life is here to support you,
And your nervous system is one of the pathways back to that knowing.
So find a comfortable seat or lie down.
And allow yourself to fully arrive.
Let your physical,
Mental,
Emotional,
And energetic body all arrive here to this moment right now.
Let this be your time to just be,
To trust,
To receive,
And to surrender.
Let's begin with the body.
And start to bring awareness to the top of your head.
And as you breathe in,
Bringing more awareness to the top of your head.
And as you breathe out,
Release any tension in your scalp,
The muscles around your head.
Release tension or holding in your forehead.
Maybe lift your eyebrows up and away from each other and let them land back down.
And with each breath,
Start to bring more awareness,
More ease,
More softening,
Releasing tension that you may be holding consciously or unconsciously.
Release tension around your temples.
Let your tongue drop from the roof of your mouth,
Letting your jaw go,
Maybe even sliding your jaw right and left.
You can even let your ears drop down a centimeter or two.
Let your shoulders drop away from your ears even more.
And as you breathe in,
Feel your chest open and expand,
Collarbones widen,
Throat softens.
And as you breathe out,
Release any tension holding in your chest.
Breathe deeply into your heart space,
Allowing it to soften and smooth out the edges around the front and back of your heart,
The sides of your heart.
Allow your heart to feel held without needing to really do anything at all.
Feel the weight of your arms and your hands resting on your legs.
And bring awareness to your belly and see if you can let any tension go here.
Where can you soften?
Feel a long,
Strong spine lifting you up.
But staying with an open body,
Open mind,
And open heart.
Let your hips release 25% more into your seat or where you are.
Let yourself begin to breathe deeply and naturally.
And feel the support underneath you.
Through your hips,
Legs,
Feet.
Feel your feet touching the ground and the ground touching your feet.
And feel yourself being fully supported and held here right now.
You are safe to let go.
You're safe to be here now in your body,
Breathing in.
And breathing out.
We'll move into a gentle breath work practice called vishamavritti.
The uneven breath.
And this breath allows you to lengthen your exhale,
Which helps calm the nervous system and create the space for surrender and release.
We'll start with a four-count inhale and a six-count exhale.
And if that feels too long,
You can shorten to three and five.
If you want to deepen,
You can lengthen gradually.
Just honor your body for where it is today.
And let's try it together.
So exhale everything out,
Drawing the belly button towards your spine.
And let's breathe in for the count of four.
3,
2,
1,
And hold it at the top.
Exhale slowly out the nose for 6,
5,
4,
3,
2,
1,
And hold.
Let's do a few more rounds,
Breathing in for the count of four.
Three,
Two,
One,
And hold.
Exhale out for six,
Five,
Four,
Three,
Two,
One,
And hold.
Take a few rounds on your own,
Breathing in for the count of four,
Filling up that body with this beautiful life force energy of the breath.
Holding it at the top.
Exhaling slowly out for the count of six,
Feeling that release and softening with each moment down to one to the bottom of your breath.
Clearing,
Cleansing,
Releasing.
Breathing in for the count of four,
Filling up the body with new energy,
New life.
Holding at the top.
And with that six count exhale,
Releasing,
Surrendering,
Softening,
Allowing to let go.
But each.
.
.
Inhale… Breathe in new life.
And each exhale,
A gentle release of control,
Of tension,
Of force.
Let each inhale invite ease.
And a quiet yes to life.
And each exhale,
A soft letting go.
Feel the rhythm,
Feel the steadiness it creates.
Feeling the breath come in and out with ease,
With presence.
To release and surrender.
Release the counting of your breath and let yourself rest here for a few more rounds of breath.
Keeping that attention and intention on the exhale,
The clearing out.
Inhale,
Breathing in new life,
New energy.
Feel your breath,
Your body present,
Grounded,
Connected.
And start to bring your awareness into your heart space,
Breathing there.
And let this question land in your heart,
Not to answer it immediately,
But to allow the answer to unfold,
To come to you.
What if you didn't need to have it all figured out right now?
What if I could trust that everything is unfolding as it needs to?
Take a moment to affirm this for yourself,
Saying it out loud or in your own mind.
I trust the flow and rhythm of life.
I trust that life is supporting me.
I surrender to what I cannot control.
I release all expectations and invite in infinite possibilities.
I return to peace in my body,
My breath.
And my being.
Take a few breaths here to anchor this practice into your physical body.
Your mental body,
Your emotional body.
Your energetic body.
And start to wiggle your fingers and toes,
Slowly bringing your awareness back to the space that you're in,
Back to your body.
Maybe squeezing your hands on your legs to feel that sensation of touch.
Leaning back in your chair where you're rested a bit more.
Breathing in,
Breathing out.
And when you're ready,
Gently open your eyes,
Finding a point in the room,
Just noticing the texture,
The color,
Where this point is in space.
Reorienting to your physical space.
And know that you can return to this practice anytime you need to feel held,
Steady,
And supported.
To remember that you can trust life and allow the unfolding.
Thank you for being here.
Thank you for trusting.
Thank you for surrendering.
May you be well.
