Welcome to this guided meditation where we will put emphasis on coming out of the head and moving into your body.
Moving from the external world to your internal world.
So for this meditation make sure that you find an easy cross-legged position or maybe sit on a chair.
Close your eyes gently and find ease and drop in.
Wherever you are see if you can make a connection with your sitting bones.
Maybe rocking the pelvis forward and back.
Maybe making some circles with your hips to really find your roots.
See if you can find your center again.
Tucking the tailbone under,
Rooting the sitting bones down.
See if you can get the spine nice and long,
Sitting up straight.
Allowing the shoulders to drop away from the ears.
Just taking a little moment here to arrive in your meditation.
Maybe feeling where the lower legs,
The shins,
Maybe meeting the floor or the surface you're sitting on.
And then we're gonna start by focusing on our breath.
Just simply start observing the inhalations and the exhalations.
Where do you feel the breath in the body today?
Good judgement,
Just observing your breath.
Then we're gonna breathe into our lower belly.
So on your next inhalation,
Breathing fully into the lower belly,
The ribcage and then high up in the chest.
And when you're at the top,
Hold your breath.
And then exhale,
Sigh.
Breathing into your lower belly,
Ribcage and chest.
When you're at the top,
You hold your breath.
And exhale with a sigh.
Continuing this breath on your own pace for a couple of rounds.
Inhale is as big as it gets.
See if you can get as much oxygen in your body as you can inhale into your belly,
Ribs and upper chest.
Holding it at the top.
And exhale and release.
And when you exhale,
Make sure you release the tension or anything that you're holding on to.
Let it go.
Release it out of your system.
Feel deep into the low belly or the chest if there is any tension.
If you feel some tension,
Just allow it to release,
To let go.
Inviting sound on your exhales.
Just letting go.
We often have the tendency when we are stressed to breathe high in the chest.
In general,
We live very high in our bodies,
In our minds,
In our head.
So with this breath,
We are coming back down by starting in the low belly with the breath,
Filling the body completely up and exhale,
Dropping down,
Exhaling any tension.
Allowing your bones to be heavy.
And when you exhale,
Invite big sighs out.
Finishing your last round of this deep belly breathing.
Just sighing,
Releasing anything out.
And returning to your natural breath.
Feeling the echo of this breath.
And slowly bringing your awareness more inwards,
Into your body,
Your internal landscape.
Now feeling the weight of your body on whatever you are sitting on.
Really drop and root down.
Feeling gravity and the weight of your body.
Now start imagining that from the top of your head,
A golden warm liquid starts to dribble down.
It goes very slow.
So from the top of your head,
A golden warm liquid,
It trickles down.
From the crown of the head,
Slowly down on your face,
Your scalp.
And as the texture of honey,
A thick nourishing gold liquid,
And slowly running down your face.
Down the back of your head.
Down your neck.
Feel it moving slow.
Spreading its warmth over your head and your neck.
And allow it to warm you.
It's a warming sensation.
Allow it to nourish you.
Slowly dripping down your shoulders.
Dripping down your left arm.
All the way down into your hand.
And all of your fingers.
Feel the golden liquid.
Dropping down your right arm.
To your fingers,
To your hands.
Feel the liquid dropping down your back,
Your spine.
And feel it as it drips down.
It feels like a tingling sensation.
Warming and warming your whole body.
It soothes and it relaxes wherever it comes,
Whatever it touches.
And the liquid slowly drips down your chest.
Touching every part of your chest,
Down your belly.
You collect this liquid in your pelvic floor,
In your pelvic bowl.
This beautiful,
Warm liquid.
Golden liquid.
The lower belly feels.
Stripping into your womb space.
The place of creativity,
Creation,
And birth.
The place of darkness,
Of unknowing.
Allow it to warm the womb.
Swirling,
Swirling slowly.
And if it feels right,
You can make very gentle hip circles,
As if you are stirring this liquid.
Nourishing your womb.
All your awareness is in your womb now.
Your mind is quiet.
Your full awareness is in the low belly,
In the womb.
Breathing deep into your lower belly.
Noticing that your whole body softens.
Maybe tilting the pelvis forwards and back.
Maybe noticing if any sensations arise.
Some energy maybe.
And take a few deep breaths again and exhale from the mouth.
Maybe making some sighing sounds or anything,
Any sound you want to release at this moment.
Keep moving the hips.
Swirling,
Stirring the golden liquid in your womb.
Simply letting the exhale soften you.
Making you drop in.
And as you drop in to your pelvic floor,
Into your lower belly,
Maybe ask your body,
Ask yourself,
What do I need?
What do I need?
What do you need more of at this moment in your life?
And allow the answer to come from the womb.
Maybe there is a message,
A feeling.
Just checking in if there is anything you need.
Whatever comes up,
I invite you to make that your intention for today or maybe this week.
Something you want more of or maybe you would like to invite in or something your body needs or your soul needs.
Maybe you also go the other way around when you are still circling the hips.
Breathing deep.
Feeling the connection between the earth and the womb.
Slowly allow your movement to become smaller.
It's a spiraling movement.
Until you are at the center.
Allow your hands to rest on the knees.
Take a little moment to breathe and sit with the sensations or the emotions that might arise.
Focus on breathing deep into the womb.
Soften your jaw,
Sister.
Unclench your teeth.
Very gently begin to wiggle your fingers and maybe your toes.
Maybe focusing on the sound you are hearing inside the room or outside the room.
Maybe coming back into the present moment.
And see if you can really gently open your eyes,
Welcoming yourself back.
Maybe look around in the room.
What can you see?
Maybe journal about the thing that came up for you,
What you need in this moment.
Thank you for allowing me to guide you into your sacred womb space.
Thank you,
Sister,
For showing up.
