So this meditation is all about awareness of breath and awareness of your spine.
So start by finding your way into a really comfortable seat.
To help your spine grow to its full length,
Allow the crown of your head to rise toward the ceiling.
If you're sitting in a chair,
Make sure your feet are planted flat on the ground or on a block.
And then begin to make your final adjustments before coming into stillness.
Soften your brow.
Soften your gaze behind your closed eyelids.
Soften your cheeks.
Soften your jaw and simply watch your breath.
Be aware of any impulse you may have to control your breath.
Just allow your breath to continue in its own rhythm,
Allowing your breath to be just as it is right now.
And notice as you arrive fully in this space,
Watching,
Observing,
Notice how you feel in this space right now.
Are you feeling grounded and safe?
Are you feeling agitated or uncomfortable?
Without judgment,
Just notice.
To help draw you into this present moment and to help you become more familiar with your breath,
We are going to begin guiding your breath.
So focus first on your exhale.
Just allow your awareness to ride your exhale.
With each exhale,
Allow your belly to draw in and up slightly.
And then with your inhale,
Relax your belly again.
So each exhale,
Your belly draws in and up slightly.
And then your belly totally relaxes with your inhale.
And then with your exhale,
Relax your belly again.
And now,
While you can relax,
Relax your belly.
And now,
While continuing to draw the belly in and up on your exhale,
Begin to focus on your inhale.
Allow your awareness to ride your inhale.
Allow each inhale to feel as though it is lengthening your spine.
So exhaling,
Belly pulls in and up.
Inhaling,
Spine grows long.
Notice any feelings or sensations in your spine as it lengthens with each inhale.
Belly pulling in and up slightly with each exhale.
And now,
While you can relax,
Relax your belly again.
Every exhale,
Belly pulls in and up slightly.
Every inhale,
Your spine lengthens and grows.
And now,
While you can relax,
Relax your belly again.
And now,
While continuing to draw the belly in and up,
Begin to focus on your inhale.
And now,
While continuing to draw the belly in and up,
Begin to focus on your inhale.
And now,
While continuing to draw the belly in and up,
Begin to focus on your inhale.
And now,
While continuing to draw the belly in and up,
Begin to focus on your inhale.
And now,
While continuing to draw the belly in and up,
Begin to focus on your inhale.
And now,
Imagine your breath is like a soft brush.
Allow your inhale to brush from the base of your skull all the way down to the base of your spine.
Your exhale brushes from the base of the spine up to your heart.
Inhaling from the base of your skull to the base of your spine.
Exhaling base of your spine up to your heart.
Awareness riding the breath from base of skull to base of spine and base of spine to your heart.
Allow your inhale to brush from the base of your skull all the way to the top of your skull all the way down to the base of your spine.
Allow your exhale brushes from the base of your spine all the way up to your heart.
Allow your exhale brushes from the base of your spine all the way down to the base of your spine.
Allow your exhale brushes from the base of your spine all the way down to the base of your spine.
You may notice that your breath has become softer.
You may notice that your breath has become softer.
And if you would like,
You're welcome to rest your awareness in your heart space.
If you're finding it difficult to focus or are feeling ungrounded,
You're welcome to continue to allow your awareness to journey with your breath from the base of skull to Very softly,
Very gently beginning the movement from your tailbone.
Begin to sway your spine side to side.
Your pelvis grounded as if it was the base of a stalk of bamboo.
Your spine free and easy as if it was the stalk swaying in a gentle breeze.
Begin to sway your spine side to side.
Your pelvis grounded as if it was the stalk swaying in a gentle breeze.
Stay in the space as long as you wish.
Allowing your spine free movement,
Awareness resting at your heart.
Begin to sway your spine side to side.
Your spine free and easy as if it was the stalk swaying in a gentle breeze.
Begin to sway your spine side to side.
Your spine free and easy as if it was the stalk swaying in a gentle breeze.
Begin to sway your spine side to side.
Your spine free and easy as if it was the stalk swaying in a gentle breeze.
Begin to sway your spine side to side.
Your spine free and easy as if it was the stalk swaying in a gentle breeze.
Begin to sway your spine side to side.
Your spine free and easy as if it was the stalk swaying in a gentle breeze.
And then very slowly begin to allow the movement to become smaller and smaller.
Eventually allowing the movement to stop.
And when you're ready,
Just very slowly opening your eyes.
Bringing your awareness back to your surroundings.
Very slowly bringing yourself back into this moment.
And then with hands in front of your heart and a great big inhale,
Go tall through your spine all the way up through the crown of your head.
With your exhale,
Bow to your own heart to honor yourself for all of your hard work,
For all of the grace,
The strength,
The wisdom,
And the compassion that live within you.
Namaste.
