Many times it's difficult to acknowledge and turn towards strength and vitality that exists among everything else that is present within our wholeness.
The mind can be punishing and layer on these limitations and stories that can hold us in a spiral of negative thoughts,
Judging narratives and pain.
This guided meditation practice supports us in cultivating and feeling into the subtle qualities of strength.
This empowerment that resides within the essence of who we are along with the areas that may feel fragile and weak.
This perhaps encourages a release from the grip and the limitations of the stories of the mind.
I'm beginning to settle in with our posture,
Allowing the eyelids to gently close or softening the gaze.
Coming into a comfortable easy seat with an intention.
Sensing the stability in the pelvis,
Reaching and extending the crown of the head towards the sky.
Intentionally acknowledging your deservedness to be here,
Fully alive,
Engaged with a sense of acceptance,
Compassion and kindness towards yourself.
Sensing into areas of the body that feel comfortable and supportive today.
Allowing the jaw to release,
Loosening the shoulder blades as they gently glide down the back.
Hands resting comfortably,
Feet in contact with the floor,
Reaching and extending the spine with dignity.
I'm sensing the stability,
Rootedness and strength that resides in the body.
Drawing in a deeper inhale through the nostrils,
Slow and controlled,
And a steady exhale through the mouth.
Inhaling and exhaling,
Just recognizing the breath to begin.
Then sealing the lips,
Inhaling through the nostrils,
And slowly extending the exhale through the nostrils.
Simply paying attention to your breathing.
Smooth,
Calm,
Controlled.
Allowing the body to slow down and release with a sense of alertness.
Softening the throat,
Releasing any tensions in the face,
And sensing the feet in contact with the floor,
Grounding and affirming.
Allowing the mind to pause.
Focus your attention on the breath resting in the body.
Sensing into the flow and movement of the breath,
Feeling,
Expanding and energizing.
And on the exhale,
A release and a softening.
Observing any and all sensations in the body.
Noticing areas that feel vital and alive,
Pulsing with energy.
Observing and feeling into these sensations and allowing the breath to move freely.
Now I'm beginning to intentionally choose a place in the body to focus your attention.
In the air,
At the tip of the nostrils,
Any pulsing in the hands.
And the mind may begin to play a memory from the past.
Perhaps a worry,
A current fear,
A difficult thought or emotion.
Can we notice these thoughts,
These emotions,
And then cultivate this gentle strength within the body and the breath to begin again?
And just gently loosening from the gripping or clenching to the stories of the mind.
And kindly guiding our awareness back to the body.
Reconnecting with that anchor,
The point of focus.
If you notice yourself clenching or gripping in any way in the hands,
Perhaps the toes,
Just consider releasing.
Just a gentle softening and tapping into any areas in the body that feel vital and strong,
But with this relaxed way.
Feeling into the subtle strength of the breath in the body.
Releasing the neck,
The shoulders,
Any tightness in the chest area around your heart.
Just softening and using the breath.
And then on the next inhale,
Cultivating an invitation perhaps to explore.
Allowing yourself to fully feel any sense of empowerment or affirmation.
This resides in the body,
Loosening any rigidity or stiffness.
And holding these qualities of strength,
Empowerment,
Affirmation that lie within you.
Gently holding these qualities together and including all the others.
Perhaps a sense of loss,
Any regret,
Just breathing into all of it.
Allowing yourself to be fully present with kindness and openness to what is here.
Acknowledging this deservedness to be fully alive,
Vital,
Stable,
And strong,
With a felt sense of determination,
Being present with all that is here.
And beginning to draw some deeper,
Fuller breaths.
And sensing the vibrations in the body.
Extending and lengthening your spine.
Bringing your palms together,
Reaffirming this intention.
With your eyes closed,
Observe how the body feels now.
Opening space for this felt sense of energy,
Vitality,
And empowerment that lies within.
And touching in with the essence of you.
And without the layers of the story.
And perhaps affirming here to being this balance and strength of mind,
Body,
And spirit to your intentional action throughout your day.
And this concludes our practice.
