So if it feels good to you,
You can blink the eyes closed or you could always just keep a soft gaze.
And then shift and move around to find your comfortable meditation position.
Seated is ideal for this one.
You want to make sure you're in a position where you can stay alert and slightly activated while we work with that fire energy.
Then roll your shoulders up,
Back and down.
And lifting through the crown of the head.
And release any clenching in the belly or abdomen.
Just let your hands rest in your lap or at your sides.
And then turn your gaze inward.
And allow for the external world to begin to fall away.
Allow the noise,
The to-do list.
The obligations of the day dissolve.
As you deepen into your breath.
Notice the volume.
Of everything happening around you begin to turn down.
As you focus in words and feel your body here.
The weight of it.
The warmth of it.
The fact that right now,
In this moment.
.
.
Your body is doing thousands of incredible things.
Without you even having to ask it to.
Your heart is beating.
Your blood is moving.
Your cells constantly transforming.
You are already a transforming thing.
Are always changing.
And this is an energy that we can harness and amplify.
To stoke the internal fires of transformation.
We're going to do a few rounds of bellows breath.
This breath has its name because it helps to oxygenate the body like the bellows that stoke a fire.
So to practice this breath.
You take a big,
Full inhale.
And as you exhale,
Out of the nose,
You take these short,
Little,
Strong exhales.
Sounds like this.
You breathe in.
As you exhale.
And you continue with that.
Breathing in.
And for the full exhale,
Those little short,
Strong breaths out.
Give that a try if you're not already doing it.
Big,
Deep breath in.
And for the full exhale,
Those strong,
Short breaths out.
Just continuing with that,
Doing a few rounds.
Maybe noticing how this breath feels in your body.
And doing three more rounds of this breath.
And after that third and final one.
And take your time getting there.
Let your breath settle into a natural rhythm.
Easy and effortless.
And just notice how you're feeling after the breath.
Shift your awareness now to the center of your belly.
The space just below your navel.
Deep in your core,
In the center of your being.
And in this deep space.
Right in the core of your being.
Imagine a small fire.
It may be tiny at first,
Just a flicker,
Maybe a spark.
That it has ignited.
This fire is your life force.
Your internal spark.
Send your breath into this flame.
Inhaling,
Watching it grow a little bit brighter.
And exhaling,
Watch it steady and deepen.
Inhaling bigger and stronger.
And exhaling burning clear and vibrant.
With every breath this flame grows with intention.
This is the fire that transforms.
Feel the warmth of the fire begin to radiate outward from your belly.
Into your chest.
Into your limbs.
Feel yourself becoming warm from the inside out.
Feel yourself be lit up.
Alive.
And humming with the power of your own internal fire and transformation.
Like a controlled burn of a prairie that allows everything to grow back better.
Healthier and stronger.
Now I want you to call something forward.
Think of something you're ready to release.
A story you've been telling yourself.
Or maybe a version of you that you've outgrown.
Fear that's been lingering.
And take a moment to let it come forward.
Visualize it.
Imagine that you're taking it and writing it down on a piece of paper.
And after you've written it down,
Look at it.
Not with judgment or shame.
With the clear eyes of someone who has simply outgrown something.
And now take whatever it is and offer it to your inner fire.
Imagine you're tossing that piece of paper into your inner fire to be released.
And watch it burn.
Continue to breathe into the fire.
Watching it burn brighter as it consumes what no longer serves you.
Feel the spaciousness that opens up in your body where that old thing used to live.
And feel yourself becoming lighter.
Freer.
A new version of you.
And keep breathing into it.
If there is more to release,
Offer it now.
And now feel the fire in your belly.
And see how it is burning so clear and steady.
And if you'd like,
You can invite something new into the space that you created.
Maybe it's a new version of you.
Maybe it's something specific.
If there's anything new that you want to welcome in.
Allow this thing to be illuminated by the light of the person that you're becoming.
And now watch as this flames.
You're transformed and renewed fire.
Begins to radiate out through your entire body.
Like a bright golden light.
Shining out of you and dancing across your skin.
You are luminance.
Feel the electricity of it moving through you.
That sensation of being completely fully yourself.
Knowing that you are not the same person who sat down to meditate a few minutes ago.
As a new version of you.
And now take a few big,
Deep,
Easy breaths.
Inhaling through the nose and sighing out through the mouth.
Wiggling fingers and toes.
Eventually opening up the eyes.
Thank you so much for joining me today.
