Welcome to our meditation practice.
Hello and welcome into our meditation.
Expand outgrowing beyond your perceived container.
This is Jen with Laughing Lotus Wellness and I'm excited to share this meditation today with you.
I invite you to settle in.
Find a comfortable seated position or lying down.
Closing the eyes or softening the gaze.
Beginning to drop into the breath.
Beginning to release whatever came before this moment and release whatever might be coming later for your day.
Really giving yourself over to this time for your practice.
Taking any final adjustments as needed for comfort for your body,
Clothing.
And allowing yourself three deep cleansing breaths here.
Taking a nice big inhale in and audibly exhaling that out.
Two more just like that.
Inhaling in.
Audibly exhaling it out.
Last breath here.
Inhaling in and audibly exhaling that out again.
Feeling how it allows you to sink more deeply into this moment.
And as we begin our journey today,
We begin with setting the tone of our practice.
We do that here with an intention or sankopa.
I always invite you to create your own or plant the seed of this thought using my words and your words if they resonate for you.
I am grateful to expand beyond my perceived container allowing me to live fully into my best and highest self.
I am grateful to expand beyond my perceived container allowing me to live fully into my best and highest self.
I am grateful to expand beyond my perceived container,
Allowing me to live fully into my best and highest self.
I begin your journey today by becoming deeply aware of the state of your physical being and just noticing how you're showing up today.
Again,
Any parts of your body that might be gripping or holding,
Releasing that.
As we move more deeply into the mind,
Where we might take note of the mind space,
Just noticing the layer of awareness of the physical body,
The layer of awareness of the mind.
And now releasing that layer of awareness,
We go deeper yet into intuition.
The senses beyond our thoughts.
And releasing this layer now,
We move more deeply into that connection to something bigger than you,
A universal life force,
Something that you see mirrored right in your heart space in that place of bliss.
We begin by placing awareness in the body and the mind.
Just placing your awareness in the body.
Feeling as the breath flows through the body,
Sensing here how it carries the life force,
Beginning to apply an energy to the breath or even a color as it expands each breath,
Taking it further into the body as it expands and moves into the core,
The shoulders,
The arms,
The legs,
And finally as it reaches the crown and the toes.
So beginning to sense now the constraints of the breath expanding into the walls of the body,
Beginning with the lungs,
Sensing the breath and the lungs for a moment,
Where the walls of the lungs contain the breath.
And now moving that breath beyond the lungs,
Beyond the walls of the lungs and into the body,
Into the chest,
Into the torso,
Taking that breath beyond the lungs,
That perceived container as the breath flows up into the shoulders and the arms and the hands,
To the neck and the head and the crown,
And down through the torso,
Into the belly,
Down into the hips and the legs,
All the way down into the feet,
Expansive breath.
Now giving yourself permission to outgrow your container to breathe beyond this body,
Almost as if the walls of your body were permeable,
Allowing the breath and the energy beyond the walls of the body,
Sensing what that feels like here as you breathe,
Imagining the breath floating across the skin space,
Almost as if a little breeze as it passes beyond and through that container,
Perhaps sensing a tingling or vibration.
And sensing here the light and vibration of your body as it expands outward in all directions.
Again,
You can apply the idea of light,
Energy or color as that expansion occurs,
Seeing it in your mind and sensing the shift internally as that energy is drawn outward,
Out and beyond us.
Seeing here the expands available to you here,
Allowing the inside out and the outside in.
And as we expand the body,
We expand our whole being into the world,
Giving ourselves permission to step into our greatness,
Our unique gifts,
Our unique signature of beauty and light.
This allows us to share those gifts and purpose with the world.
This begins with the breath and it begins with an intention to expand beyond that perceived container.
And now coming into the mind,
Thoughts,
Intuition,
Wisdom,
Sensing the space in your head that holds the incredible engineering masterpiece and marvel allows us to relate our inner world to the outer world.
Your brain with both halves,
The energy that resides in this space with its protective layering of bone.
Breathing here and sensing how the space can begin to expand with the breath,
Feeling the brain expand with the breath.
Seeing the specific areas where learning happens,
Working from midbrain forward and feeling that third eye space right in the forehead between the eyes,
Awakening and engaging these spaces and expansion of your intuition,
Your internal knowing and moving into the crown,
Becoming aware of the space of the crown,
Deeper connection to something beyond ourselves and feeling the inside of the crown of the head,
Perhaps a vibration,
Tingling,
Warmth,
Sensation here as you send that awareness to this space.
Seeing this mind space and your body permission to outgrow its perceived container,
Breathing as you invited to move outside of its perceived space with the breath,
Sending the energy of the space outward at least two feet beyond the body,
Allowing for expansive learning,
Expansive knowing,
Expansive connection to the divine.
Breathing just like that here for a few moments,
Giving yourself permission to expand.
You might sense a space full of clarity,
A sense of lightness.
And now gently moving into the heart space and feeling the breath as it expands the heart,
Really feeling the breath expand the heart,
Allowing the heart to expand and the energy comes pouring out of the heart and into the body,
Once again expanding from the body and out as we give our hearts permission to expand beyond the body,
To make room for more love,
More joy,
Greater connection,
Expansive connection,
And allowing the breath to press that expansion outward right from the heart space.
Each breath pressing outward beyond the walls of the heart,
Beyond the walls of the body,
Out into that energetic space all around you.
I invite you here to imagine a small bright light as it shines from the inside,
From the center of your being.
In the mid-body solar plexus,
There is a small seed of light in the darkness.
Seeing that seed of light or imagining you do,
This light too begins to press outward and a warmth spreads with it.
The sensation of pure light and bliss as it passes into our shell,
Through our container and an explosion of light and love.
Really sensing this experience as you breathe here,
Imagining you're being surrounded in a halo of light and energy here.
And now,
See if you can see your body lit in light,
Imagining the colors of the rainbow swirling all around you.
Just seeing those colors and noticing for a moment if any are more prominent to you,
Just noticing that.
This is your energy outside your body,
Expansion of your soul,
Brilliant light and healing energy of all colors.
You may also notice a glittering or sparkle to your outer layers as your whole being comes to life at being given permission to outgrow its perceived container.
This is a sign that you are giving yourself permission to move beyond that container and space to move into your best and highest self with so much energy,
So much joy and inspiration.
It is the space where you are the most deeply connected,
Aware and capable of seeing through a lens of beauty and love.
Seeing your own greatness.
Embracing this beautiful space here,
I invite you to breathe,
Experience the space of light as it has escaped the confines of your inner space and sense the bliss in this beautiful place.
And sensing that magical vibration of you when you can sense beyond your body,
Beyond your mind,
Beyond your heart,
How it feels here to stand in your own radiance,
Your own vibration.
All things are possible from this space.
All the thoughts and dreams you have in your mind can become a reality by harnessing this experience,
This aspect of you.
And we return to our intention or sankalpa for practice to send it even more deeply through the layers of our being,
Using my words as your words if they resonate.
I am grateful to expand beyond my perceived container,
Allowing me to live fully into my best and highest self.
I am grateful to expand beyond my perceived container,
Allowing me to live fully into my best and highest self.
I am grateful to expand beyond my perceived container,
Allowing me to live fully into my best and highest self.
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And beginning to draw that light and energy outside your body and pulling that back inward.
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And looking back into the space of your body.
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Where it's lovingly held and protected.
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And knowing we have the ability to access this permeable sense of our containers anytime we need it.
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And empowered to use this power within us.
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Beginning to sense the physical body in your space.
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Paying attention to how you are feeling right now,
Just noticing.
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Paying attention to your breathing and your body.
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Your breathing and your body.
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Your breath and your body.
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Beginning to run your thumbs across the ends of your fingertips.
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Bringing awareness to the fingers,
The palms of your hands.
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Rub your hands together,
Create some warmth if you'd like.
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You can also place those hands lovingly over your heart space.
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Connecting to that sweet energy.
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And pausing here to consider how you're going to take this felt sense of seeing through your whole self beyond its perceived container.
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And the lightness that you can now feel imbued with,
The joy,
Connection and love.
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And what will you do now that it's been released?
You have given it permission.
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As we gently close our practice today,
I'm grateful for our time together.
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And love the sense of each of you expanding beyond that perceived container.
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That I can see the light of each of you in the world.
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Living into who you were meant to be.
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Your best and most free selves.
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Bring your hands to heart center prayer position if you'd like.
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Expanded version enlighten me,
Honors the expanded enlight in all of you.
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Making us one,
An incredible expansion.
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To a place of love and light.
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Namaste.
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