Hey there,
This is Jen with Laughing Lotus Wellness.
Welcome to our meditation practice.
So just inviting you into our meditation,
Release the burden of expectation.
And I invite you to either be seated or lie down.
I really recommend for this meditation lying down so that you can have that full experience of any energetic transformation or body transformation and really experiencing that.
Whatever feels good and resonates for you today is exactly what I invite you to do.
So making sure you've made any adjustments to your props,
Clothing,
Or space.
And I always invite you to close the eyes or soften the gaze so that you can go a little bit more inward with that awareness.
And as always,
I want to invite you to be really well aware of just inviting an awareness with compassion.
So whatever we come into today for conversation around releasing expectation is I would really love to see you do that with compassion for yourself.
We all have expectations,
We're human,
Just inviting in that kindness for yourself,
Making space,
Just making space for that humanity.
And so today we begin right out the gate with this and help our intention,
Either setting your own or borrowing mine.
And it sets the tone of the practice.
And so you can plant the seeds of this thought using my words if they resonate.
I am grateful to release the burden of expectation to allow for greater ease and flow in my life.
I am grateful to release the burden of expectation to allow for greater ease and flow in my life.
I am grateful to release the burden of expectation to allow for greater ease and flow in my life.
And beginning our journey today,
Just tapping into the layers of your being,
Bringing in that awareness,
That outermost layer,
That physical body,
Just noticing what's present today.
Allow the body is showing up with no judgment,
Noticing spaces of gripping,
Holding,
Tightness,
Discomfort,
But also celebrating spaces that feel clear and light and healthy.
And then releasing that,
Moving into that layer of the mind,
That busy space,
Right,
Where ego wants to press in and fill our time and energy with loops of thoughts,
Right?
I want you to flow into that mind space and just note how the mind and the thoughts are showing up today.
Is it busy in there?
Is it crowded?
Does it feel light and airy and ready to receive?
Again,
Just witnessing that.
And understanding that as we release the layers,
There are all the things we can pick right back up at the end of practice.
It's only temporary.
Giving that permission to the body,
Mind and soul to release is just temporary.
And having released that physical layer and the thought layer,
Moving into the emotions,
Just noticing what's showing up emotionally today.
Having space to honor and witness the feelings that might be joining you for session today.
As you're breathing,
Watching for that fluid and easy breath.
Even inhales and exhales here.
And releasing that layer of emotion,
Moving inward yet into that insight,
Wisdom,
Space,
That part of the soul that knows.
Just noticing what's showing up there for you today.
Understanding as you listen for the whisper of any insight.
And as we release that,
Moving into that purest form of the soul space,
Highest good of who you are.
Your light and energy just checking in with what the soul is feeling today.
Again rooted and grounded through the breath,
Inhaling and exhaling nice and even,
Beautiful circular breath.
And I invite you to notice how these layers are made of energy.
And they represent the different layers of energy and experience for each of us.
And taking a lesson from that physical body,
We're going to practice release.
First inviting you to inhale.
And on that inhale,
We're going to tense up the muscles of the face.
Holding the breath for a few moments as we tense the face,
Intentional tension,
Pressure in the face,
And then exhale that out for the release.
So each time in this practice,
We will take a nice inhale in,
And we'll tense and hold for a few moments.
And then release really deeply into a beautiful clear space,
Cleared energy.
And then allow yourself to go really deep into relaxation with each aspect we go in and we tense and release,
Really inviting in the clarity,
The lightness,
That sense of pressure having been released.
So relaxing all of the areas of the face and inviting in any awareness of transformation.
And letting everything go in that face,
All the muscles,
The head,
Scalp,
The face,
Cheeks,
The jaw,
The forehead,
The outsides of the eyes,
Letting all of that go.
Deep peace and stillness.
And next we inhale and bring intentional tension to the shoulders and arms.
Just in those spaces,
Pausing,
Inhaling in,
And then holding the breath for a moment as we tense up the shoulders and arms and exhale out,
Releasing.
Again allowing the arms and the shoulders to be at full peace,
Full rest.
Seeing the face and head in a space of peace.
Now the shoulders and arms.
And bringing the awareness to the body of the spaces that have been released and have yet to be released.
Watching for any shifts,
Changes,
Transformations.
And mindfully allowing the body places and spaces that we've already released to remain at peace.
Rooted and grounded through the breath.
Beautiful,
Even inhales and exhales here.
And then bringing that intentional awareness to the chest and upper back.
So on an inhale,
Inhaling in,
And then tensing up and bringing pressure to that chest and upper back.
Holding for just a few moments and then exhaling out and releasing.
And sensing those changes and shifts in the body,
The mind.
What is changing?
As we invite an intentional tension and then release.
Can you leave a state of peace,
Clarity,
Alightness?
Even and steady inhales and exhales between.
Anyways coming back to that breath and anchoring in.
Connected to the earth,
Rooted and grounded.
Bringing that body to rest and deeply connect.
And now we bring that tension,
Intentional tension,
That mid-body low belly and back.
So we're going to inhale in together.
Tense up that area of the body,
Holding the breath for just a few moments and then exhaling it out.
Inviting in the clarity and the lightness.
Inviting in and experiencing that deep release while deeply rooted and connected to the earth and the breath.
And experiencing and releasing the peace in the head and the scalp and the face,
The neck and the shoulders and arms.
The release in the chest and the upper back and now that mid torso,
The belly,
Low back.
Looking for the differences between the aspects of the body that we've brought intention to and released and the areas we have yet to get to.
Exhaling here even and steady.
And now we place that awareness into the pelvis,
Hips and seat.
And preparing on an inhale,
Intentional tension in the pelvis,
Hips and seat.
Holding the breath for a few moments and then releasing on an exhale.
Inviting the clarity,
Peace and bringing the intention to the body to be at rest,
Peace and a state of release.
Anchor to the earth.
Anchor to the breath.
Inhale in and steady,
Inhales and exhales.
And now allowing that awareness to flow into the upper legs,
Front and back.
Taking a beautiful inhale in,
Preparing for tension and intentional holding.
Exhaling up and holding for a few moments here and exhaling that out.
Fully allowing those upper legs to let go and be at rest.
Just noticing the difference in the legs as we release and breathe here in an even steady inhale and exhale.
Start it en route through the breath.
Breathing here.
And next allowing that awareness to flow into the knees.
Focusing on the inhale and the exhale.
In preparation for that intentional tension we take a nice big inhale and just tense up the knees.
Breathing for a few moments here and then releasing that out.
