Hello and welcome to your practice.
This is Lizbeth and I am delighted to be with you today.
Go ahead and find a comfortable position,
Whether that be seated or lying down and grab every accoutrement possible to support you and your body to increase the maximum level of support,
Enjoyment,
And comfort.
And as you're ready,
Go ahead and close down your eyes if that feels comfortable.
And let's drop in right here,
Exactly where you are,
Whatever has brought you to this point.
We are going to let it go.
Start to notice the points of contact where your body is meeting the earth.
Feel the textures.
Feel the air.
Feel your clothes brushing up against your skin.
Become aware of the sounds outside of the room you're in.
And now start to notice the sounds right around you.
And now take a scan from your head to your tippy toes and simply notice what you notice.
Perhaps you notice physical sensations.
Perhaps racing thoughts.
Possibly emotions are coming to the surface.
Anytime you still the physical body.
The mental chatter turns way up.
So,
If you notice,
Racing thoughts,
Or thoughts in general,
Fabulous.
Your mind is doing exactly what it is designed to do and that is to think copious amounts of thoughts.
And so,
Anytime a thought comes into your awareness during this meditation,
You can greet it with the open arms say hello.
And then let it go.
Without any attachment to what it is about.
What is what it is.
Start to notice your breath.
Where is your breath hanging out in this moment.
Most humans.
We don't really breathe to our fullest capacity.
So meditation is a wonderful chance opportunity to really get to know the breath.
The breath is always available to you.
It's always free.
And each time you work with your breath.
When you take those slow,
Deep,
Nourishing breaths.
You are activating.
One of your cranial nerves called the Vegas nerve.
And it is the longest nerve in the body.
And it comes in contact with many different organs,
Including your heart and parts of your intestine.
And when you take those deep belly breaths are engaging with that Vegas nerve.
And you are sending signals to your brain that it's absolutely okay to relax.
To tell the part of your nervous system,
The parasympathetic nervous system.
That it's okay.
No need to fight.
No need to flee.
No need to freeze,
You're good.
You're safe.
It's okay.
And so let's work with your beautiful breath.
So go ahead and exhale all the air from your lungs.
I'll take a nice deep inhale through the nose.
And when you're ready,
Exhale side out.
We'll do this 10 more times go at your own pace and help fill the belly.
Side up.
When you're ready,
Inhale.
At your own pace exhale.
Feel your ears melting away your shoulders away from your ears inhaling.
Exhaling.
Beautiful inhale.
Exhale release.
Allow your shoulders to drop away from the ears inhale when you're ready.
Exhale release.
Beautiful inhale.
Exhale release.
Beautiful inhale.
Going at your own pace,
Exhale release.
Feel the stress anxiety just leaving the body.
Inhale.
Release.
Beautiful inhale.
As you're ready release.
Wherever you are in the breath to three more times inhale.
Exhale release.
Inhale.
Exhale release.
One more inhale fill the belly like a balloon.
And release.
Beautiful.
And now notice.
Notice your physical body.
Notice your mind.
Notice the points of contact.
And now I want you to imagine that you've stepped into a vast area of grass,
Wildflowers,
Butterflies.
There's a gentle breeze.
And you notice a path.
That calls you forward.
So you begin to walk down this path.
And you arrive upon a fork in the road.
And at this fork,
There is a beautiful beautiful tree that's calling you.
It feels like you know this tree.
You're not sure how,
Where,
Or why you just have a sense of knowing with this special particular tree.
And you go over to the tree and you wrap your arms around the tree,
And you rest your forehead on the trunk of this beautiful tree.
You turn around,
And you're guided to sit at the base of this tree.
This tree is asking for you to release what is heavy on your heart in this moment.
And the tree is saying,
Whatever is weighing heavy on your heart,
The tree will receive your burden.
And the tree will deliver your burden,
Your pain,
Your heartache,
Down into the center and the core of the earth.
And you will be able to be recycled into something powerful for your highest good.
If you would like you can hold your hands together like a cup and call forth whatever it is that is weighing your heart right now.
Allow yourself to visualize this burden this grief,
This heartache this pain.
Allow it to crystallize in your hands maybe you could see an image of something and hold this in your hands.
And now you're going to offer it up to the tree.
And the tree is going to take your burden and allow it to go through all the layers of the crust of the earth down into the center,
The ball of fire that's in the center of the earth.
And it is magically regenerated your pain is being alchemized into something magnificent healing release.
Peace,
Calm.
You might want to place your hands facing the sky,
Or the ceiling to receive and connect with this incredible regenerative power of your pain of your discomfort.
We're going to recite the four lines from the beautiful Hawaiian reclamation prayer,
The ho'oponoe prayer that will help support us on this journey.
As we navigate pain,
Grief,
Suffering,
Loss.
You can repeat the words after me.
I'm sorry.
Please forgive me.
I love you.
Thank you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
Allowing those words to permeate your entire being.
Remembering that you are loved.
You are loved.
And you do have the capacity to feel all the ranges of emotions and also be hopeful.
Meditation and Mother Nature are beautiful antidotes to pain and suffering and your breath is a beautiful portal for you to be able to access.
And anytime,
Anywhere you become aware that you feel sadness,
Sorrow,
Grief,
Hopeless.
Anytime you just need to get grounded back into your physical body.
I want to take a moment here to thank the tree for her wisdom,
And for her love,
And for her support.
And now slowly starting to come back into the present time.
I want you to wiggle one finger,
And then another.
Press your thumb across your fingertips.
Wiggle your toes.
And then take your left ear to your left shoulder and go the opposite way your right ear to your right shoulder and bring your chin to your chest.
And then bringing your hands into prayer position,
Which is called Anjali Mudra.
And then take a beautiful hand gesture,
Rest your thumbs against your chest bone.
Slightly tuck your chin to your chest.
I want to bow to the teacher.
And you.
I want to share.
Loka Samistha Sukhino Bhavanthu.
May all beings everywhere be free.
And may my actions and my words reflect that.
Thank you for your time,
Your energy,
And your practice.
Thank you.
