Happy now beautiful souls.
Thank you for joining me today on this breath awareness meditation for balance.
I ask that you take a minute to find a comfortable position.
Breathing comfortably with your back straight,
Chin up,
Or lie down with a pillow under your knees for added support.
Take a moment and get comfortable in your space.
Now that you are in a restful posture,
See if you can make yourself just 10% more comfortable.
Listen to what your body needs right now.
Now I invite you to bring your awareness to your breath.
Do not change your breathing pattern.
Gently follow your breath as it flows in through your nostrils,
Down your throat,
And into your lungs.
Feel your belly rise,
Then follow your breath back out as you release it to the universe.
Notice any sensations that may arise in your body.
Being mindful of your breath,
Do you notice your breath is full or shallow?
Does your belly expand with each inhale?
Do you notice your diaphragm at all?
Take a few moments here to become more familiar with your breath and body.
Now I ask that you gently deepen your breath.
Breathe in for the count of five.
Allow your belly to soften and rise.
Hold for a second at the top and release your breath completely.
Continue with deep,
Full breaths for a few moments,
Noticing any tension in your body.
Be sure to empty your lungs completely.
Now return to your natural breath and notice any differences in how you feel.
I invite you to bring your awareness to the crown of your head.
As you breathe into this space,
Allow a sense of ease and relaxation to cascade over your crown.
Breathe in,
Let your forehead relax,
Feel ease in your eyes.
Exhale and release any tension you are holding in your temples.
Bring awareness to your jaw.
Breathe in deep relaxation.
Allow your mouth to open slightly and let your jaw find more ease.
Allow the tip of your tongue to rest gently on the back of your lower teeth.
Breathe slowly,
Mindfully.
We tend to hold tension in our jaw,
Clenching our teeth or even grinding our teeth while we sleep.
Allow mindful awareness to blossom here,
Noting the contentment of release.
Now bring your awareness to your neck and shoulders.
Let your shoulders drop on your exhale,
Bringing sweet release to any tension residing there.
Breathe slowly,
Mindfully.
Let your awareness settle on your back and notice how your spine allows for grace and ease in posture and movement.
Breathe in deeply into the space.
Breathe in deeply into the base of your spine.
Allow your breath to spiral up your spinal column,
Giving it the healing energy and release it needs.
Breathe deeply here for a few moments and allow your breath to lengthen and stretch your spine.
You may even feel or hear your spine pop or crack as stagnant energy is released.
Breathe deeply,
Mindfully.
Now gently bring your awareness to your heart center.
Breathe love into your heart space.
Exhale any emotion or situation you have been holding here.
Again,
Breathe unconditional love into your heart.
Feel your heart grow with love herself.
Exhale anything that no longer serves your highest good.
Breathe here for a few moments.
Allow grace to settle on your heart.
Breathe lovingly,
Mindfully.
I invite you to bring your awareness to your hips and thighs.
Breathe into this space feeling the power held in this area.
Balance and movement.
Flow and ease.
Exhale any tension held here.
Notice if there is any pain or dis-ease in your hips or thighs.
Breathe into this area allowing your breath to caress away any discomfort you may be feeling.
Breathe slowly,
Mindfully.
Gently move your awareness to your lower legs and feet.
Allow gratitude to arise with each breath for the support and connection your beautiful feet provide you with each day.
Breathe in slowly and deeply letting go of any tension held here.
Breathe slowly,
Mindfully.
Breathe in through the soles of your feet and allow your breath to spiral up to the crown of your head.
Exhale back down through the soles of your feet.
Notice the relaxation that fell in your sacred vessel.
Now that you are at ease,
I would like you to bring to mind a person or situation that may be disrupting your energy.
Take a moment to notice in your body where the tension or dis-ease is located.
Are you holding the energy in your shoulders or perhaps you feel a heaviness in your solar plexus?
Wherever you notice the attachment,
Breathe in deeply to that space.
Exhale any attachment or constriction you feel in your body.
Breathe slowly,
Mindfully.
Bring your awareness to your whole body.
Have you released all of the tension?
Do you feel at ease?
If you still notice constriction,
Take a few moments to breathe sweet healing energy into those areas,
Allowing the universe to support you on this healing journey.
Release any need for control.
Allow a sense of natural flow to pervade your mind,
Body,
And spirit.
Breathe slowly,
Mindfully.
Now say aloud or to yourself,
I release those things which no longer serve me.
Inhale healing energy from the universe.
Exhale what no longer serves you.
Again,
I release those things which no longer serve me.
Inhale healing energy from the universe.
Exhale what no longer serves you.
Feel what you have been holding on to release and leave your body on the out-breath.
Breathe here for a few moments,
Feeling the gift of grace for the universe,
And feel your gratitude for your breath and the healing it allows.
Now slowly begin to bring your awareness back to your space.
You may deepen your breath and bring small movements to your fingers and toes.
When you are ready,
You may open your eyes.
I will leave you today with a brief poem I wrote called Sidewalk in the Sun.
I let the baggage drop today.
It was getting too heavy.
The older I get,
The more it weighs,
So I let it go.
I left it on a sidewalk in the sun.
It was holy and worn with tatters and frays,
And no longer suited me.
I don't even remember everything I was carrying around anymore.
Oh well,
It doesn't matter anymore.
I left it for the universe on a sidewalk in the sun.
I hope this meditation brought some relaxation and release to your day.
And as always,
I am grateful to have met you on the path.
Namaste.
