Hi,
My name is Lena and thank you for joining me in this meditation practice today.
To begin with,
Find a comfortable seat,
Both feet either touching ground or sitting cross-legged on the floor,
With your sit bones firmly anchored into the surface that you're sitting on.
And on your next inhalation,
Elongate the spine,
Long through the neck.
And on your next exhalation,
Gently close down your eyes.
Hands resting either on your knees or in your lap.
And listen to your breathing.
Focus on the sensations that it gives you.
As you continue inhaling and exhaling through the nose,
Notice where you notice your breath.
Is it in the nostrils,
As the gentle flow of air in and out?
And maybe it's further inside your body in the area of your throat.
And maybe you can sense the expansion of your chest as you inhale and the softening of your chest as you exhale.
Or maybe you notice it in your belly or in a completely different part of your body.
Just listen and observe.
Become aware of your weight on the surface that you're sitting on,
The weight of your body.
And notice that your weight is nothing other than the force of gravity pulling you towards the very center of the earth,
Anchoring you firmly on this planet.
This is the force that is the very earth lovingly holding you,
Making sure that you don't float away,
Making sure that you stay connected to her,
Regardless whether you pay attention to it or not.
Gravity pulling you towards the very center of the earth.
Imagine that as an energetic extension and energetic connection between you and the center.
What if,
As you breathe,
Your tailbone becomes the connecting point?
The tailbone,
Which is your bottom extension of your spine,
The bottom end.
Imagine as you next exhale that your breath travels down your spine through your tailbone into the earth.
And as you inhale,
Energy flows up from the earth through your tailbone up your spine into your body.
Exhaling down,
Inhaling up.
Does that feel any different to you?
What are the sensations that you're noticing or imagining?
And are those sensations visual?
Maybe you're imagining the energy in your body,
Visualizing it.
And maybe you're having a physical experience of this.
Just notice.
How does it feel to be breathing in connection to the earth,
With earth?
And how does this energy fill your body?
And what are you choosing to release into earth?
Composting.
Imagine how this energy travels up your spine,
Higher and higher each time you breathe.
Until on your next inhalation,
This energy,
Earth energy,
Fills your body,
Reaches the base of your skull.
And the next inhalation,
It fills your skull,
Your head.
And the next time you inhale,
Imagine your crown,
The top of your head opens and earth energy flows through you up towards the sky.
Like a fountain.
And next inhalation,
Notice how that fountain,
That beam of energy,
Flows higher and higher towards the center of the universe.
And as you exhale,
It's cosmic energy that flows through that connection into you,
Into your crown,
Down your spine,
Towards the earth.
Inhaling energy from the earth up through your body towards the center of the universe.
And exhaling source energy,
Cosmic energy,
Flowing through you,
Down into the earth.
Up on the inhale,
Down on the exhalation.
How does that feel?
How does that feel?
What are the sensations that you're encountering?
Again,
Notice,
Is it visual,
Is it physical?
Maybe you're smelling it or tasting it.
How does your physical body react to this?
Just notice,
Stay observant.
And maybe you notice that this is the earth and the skies breathing together through you,
With you.
And notice that these energies,
As they flow through you,
They mix,
They mingle,
And they meet in your heart space.
Take your attention to the center of your chest,
That is your heart space.
Imagine it nurtured,
Energized,
Cleansed,
Activated by this breath of life that is flowing through you.
Notice your heart space expands within your chest and beyond your body immensely.
Who are you with your heart space expanded like this?
What sort of person are you?
What do you do and what do you cease to do with your expanded heart?
How do you walk through life?
How do you communicate and interact with others?
And how do you interact with yourself from this expanded heart?
Set an intention to embody this,
To embody this for the rest of your day or your night and into the days to come.
Knowing that all it takes is your breath to reactivate the cell memory that has been created through this practice.
Gratitude filling,
Expanding you further,
And then in your own timing,
Return to the sensation of energy flow up and down your spine as you inhale and exhale.
And then the sensation of air flowing in and out of your body through your nostrils,
The sensation of your weight on the surface that you're sitting on,
Of the clothes touching your skin.
Any sounds in your environment,
The awareness of the room that surrounds you.
And on the next inhalation,
Gently,
Slowly crack your eyelids open.
And then on the next one,
Open them halfway and then all the way.
Thank you for meditating with me today.
