Welcome,
And let's begin with a body relaxation.
Sitting tall in your chair,
Bring your body to an upright posture,
But let your body relax.
Your attention comes to your breath,
Noticing the breath coming in and noticing the breath releasing,
Beginning to notice how the body feels,
Letting it begin to soften and relax.
And bring your attention to the top of your head,
Telling your scalp to loosen and soften,
Relaxing any tension in your face,
In your eyes,
In your cheeks,
Loosening your jaw,
Relaxing your lips,
Noticing inside your head between your ears and your eyes,
Softening your lips and your jaw just a little more.
And your attention comes down to your throat and your neck,
Softening,
Relaxing,
Letting go.
And now notice your shoulders,
Let them drop and relax,
Noticing any tension that might be in your upper back or your chest,
Breathing into it,
Softening,
Releasing the tension,
Releasing the constriction on every exhale.
Noticing your stomach and your waist,
Instructing your belly to soften and let go,
Allowing the breath to travel down into the middle of your body,
Feeling the expansion on the inhale and the contraction on the exhale.
Now allowing your attention to travel down into your hips,
Your lower back,
Softening through the pelvis,
The hips,
Your buttocks,
Internally softening,
Letting go,
Allowing your organs to let go,
Relax as you relax the muscles in your body,
Your belly,
Noticing your legs,
Letting your legs soften,
Feel heavy against the seat,
Noticing your calves,
Letting your calves soften,
Loosen,
Imagining yourself releasing any constriction in the calves,
Letting your mind soften as your calves soften,
Feeling the weight of the feet on the floor,
Noticing the bottom of your feet,
Noticing the middle of the bottom of your feet at the ball of your foot,
Each foot,
Left foot,
Right foot.
As your attention stays with your feet,
Letting yourself activate the connection between your feet and the earth below,
Bringing your attention back to your breath and letting your attention soften,
Come down low into your belly,
Noticing if you can feel an expansion on the inhale,
A slight contraction on the exhale,
Just noticing,
Becoming aware,
Taking a moment to notice how your body feels all over,
Sensing into the more relaxed quality,
Sensing into the softening and the allowing as your attention turns inward,
Gathering all the threads of attention that have been going outwards and turning them inward towards you,
Towards your internal world.
Your power begins and resides deeply in your words and words begin with thoughts.
Thoughts and words can be stimulated by feelings.
To be powerful means to align with the truth of your word,
Your word carrying the truth that lies deep in your heart,
In your belly.
To become powerful in your ability to serve at your highest potential,
You must know your heart,
Your healed heart that can inform your actions.
Your wounded heart informs you to claim your healing,
Claims you to understand more,
Claims your ability to learn more.
Your healing teaches you more.
It strengthens you.
It transforms you.
It can create wisdom,
Insight,
And more power.
Let your attention travel softly to your heart.
Let your heart space soften,
Rest,
Open.
As you hear the questions that are to come,
Let your attention remain on your heart.
In the silence after each question,
Simply listen for anything to emerge.
What needs attention and healing in my heart?
What am I afraid to speak about?
What am I afraid to pay attention to?
What in my past has a hold on me,
Has a hold on my thoughts?
What in my present life makes me feel weak?
How am I afraid to use my voice?
With whom am I afraid to speak my truth?
What truth do I hold here in my heart that I'm afraid to speak aloud?
What is important to me that I'm afraid to stand up for?
Where and with whom do I hold back my urge to speak?
What words within me are important for me to speak aloud?
Where and to whom do I need to speak these words?
Spending a minute or two in silence,
Allowing yourself to be with the questions,
To work with them just a little more deeply,
Just holding attention at heart space,
Allowing anything to emerge or arise from within.
Let your attention come back to your breath.
If you'd like,
Bring one hand to rest on your heart,
The other to rest on your belly.
With a gentle breath,
Take in these affirmations.
Allow yourself to repeat them quietly within.
My heart is strong.
My heart can heal.
My words are my power.
I choose to claim my power.
And as you close this meditation,
Do so gently.
Following up with any journaling will increase your ability to integrate the experience.
