So welcome to Meditation Rocks,
I'm Lucy.
This practice is an energetic breathing and visualization.
It's perfect for the morning,
Wouldn't recommend it too much in the evening because it might wake you up,
But go and get yourself somewhere comfortable and I'll be right back.
So this meditation practice brings together two classic energizing techniques.
That's the energetic belly breath,
But also the visualization of seeing light,
Almost like the sunrise in the morning.
So we're going to get ourselves very comfortable.
If you're sitting down,
Just make sure your feet are flat down on the floor.
Make sure your legs are uncrossed,
Taking a moment to just shift in your seat or on the ground,
Making sure your sit bones feel grounded and then sitting up nice and tall,
Nice long,
Energetic posture and spine.
Bring the shoulders around a few times before drawing the shoulders down away from the ears.
A little stretch into the neck if that feels good.
And then just start by bringing your hands down onto your lap or your knees.
And we will go to the belly breath position,
Which is one hand on the chest,
One hand on the belly in just a moment.
And then when you're ready,
Just bring your eyes down just below the horizon line.
And you might choose to close your eyes or soften your gaze.
Just beginning to allow the body to settle,
The mind to quieten.
And just taking those four points of check in on the body,
Pushing the soles of the feet into the ground,
Feeling grounded and rooted and still.
Feeling the support of the chair or wherever you are,
Coming up to reach the sit bones and allow the sit bones to sit a little heavier.
Bring attention to your hands,
Feeling that contact,
That connection through the hands with your own body.
And then starting to be aware of your heart space,
Your chest.
So as you breathe in and out,
Feel your chest expand and soften.
And just start to have a connection and gentle observation of your breath.
And just notice how you feel today,
Meeting your response with kindness.
And let's take three deep breaths together.
So breathing in through your nose and breathing out through your mouth.
Taking two more nice long deep breaths.
Making the last big breath,
The longest and the deepest.
And then we close the mouth and start to breathe in and out through the nose,
Just for a few moments before we begin to breathe in through the nose.
And then we close the mouth and start to breathe in and out through the nose,
Just for a few moments before we then switch back to our belly breath.
So take these moments of your yuzhai breath,
Breathing in and out through your nose to find your balance,
Balancing your inhale and your exhale.
And on your exhale,
Just beginning to find a little bit of softness in your muscles,
Letting go of any tightness or tension that you're holding onto.
So just feeling this moment for yourself.
And we'll take now some of those belly energetic breaths.
So bring one hand onto your tummy,
One hand onto your chest.
And without changing the breath,
Keeping with the yuzhai breath for a moment,
Just taking a few breaths.
And then we close the mouth,
Keeping with the yuzhai breath for a moment.
And then we close the mouth,
Changing the breath,
Keeping with the yuzhai breath for a moment,
Just feeling the movement and the sensation in your hands.
So notice how the hands move as you breathe,
Almost imagining you've got the breath in your hands,
Like a balloon.
So taking some time to now lengthen the breath whilst keeping it balanced.
And then we're going to take a few breaths.
And I'd like you to take your breath a couple of beats longer than it currently is,
If you can,
Still with the yuzhai breath,
And then we're going to switch to the energetic breathing.
So we're starting to breathe in through the nose,
Trying to feel that bottom hand moving,
Belly breathing,
And then exhale through your mouth.
So breathing in through the nose,
A nice long breath,
Feel both hands move,
Hold the breath for a second before we exhale through your mouth,
Letting go completely.
So we're gonna introduce a little more of a pause so you're really feeling like you're holding your breath in your hands.
So we're going to be breathing in through the nose as deeply as we can,
And then holding the breath,
Feeling it in your hands,
And then exhaling through the mouth and as we do so,
Really trying to focus on letting go,
Releasing that tension that might be there.
So we're breathing in that energy,
We're holding on to our breath,
Feeling that energy rising within the body,
And then we exhale anything we don't need,
Tension,
Thoughts,
Resistance,
Negativity.
So breathing in that positivity,
That energy,
That fresh,
Cool breath,
Exhaling,
We let go completely.
And I want you to count back from five now with the longest,
Deepest breaths when you're ready.
And then when you're finished,
You can bring your hands onto your lap and revert back to your yuzhai breath.
And just notice how you feel.
So now we're going to bring an element of light and visualization into our practice.
So I wonder with your yuzhai breath,
Whether now you can look up inside your mind's eye and imagine you can see a tiny yellow dot of light,
Glowing,
Shimmering,
Changing.
And over the next few moments,
As you're breathing in through the nose,
Focus on this yellow light.
As you exhale,
Allow this yellow light to get a little bit bigger with each breath.
So eventually,
Allowing the light to fill your mind's eye.
Allow this light to radiate and absorb into your body and mind,
Giving yourself this energy.
And then allowing this light to travel from the mind's eye down over the face,
Forehead,
Eyes,
Cheeks,
Jaw,
Mouth,
Down over the throat and round into the neck.
Almost imagine you can feel this vibration of the yellow light reaching all the corners of the body.
And then traveling down the spine,
Into the shoulder blades,
Down to the pelvis and the sit bones.
So allowing this light,
This energy,
This warmth to fade down into your legs.
Coming back to your chest,
Going up onto the shoulders.
Let the shoulders soften and relax.
And then back down to your legs,
Your feet and your toes.
And now your whole body,
Breathing in from the tips of your toes.
Deep breaths.
And then we'll take those three energetic breaths together once again.
Breathing in through the nose and out through your mouth.
Two more.
Last one.
And just allowing this light and this breath to give us energy for our day.
And maybe you'd like to say,
I am energized or I have energy.
Just feeling it in your bones,
In your body,
In your mind.
And then when you're ready,
Bringing your hands together and giving them a little rub,
Create some warmth.
And then hovering the hands over your eyes,
Taking an extra moment there.
Before you blink your eyes open inside your hands and bring your hands down.
And I'm here.
And I hope you enjoyed that energizing practice for today.
Have a lovely rest of your day.
And I will see you again soon.
Bye for now.
