Welcome.
Thank you for choosing to spend this time with me today in meditation.
I'm Suzanne and I'll be your guide through this experience.
Take your time to find a sense of ease and comfort in your positioning in your physical body,
Which can be seated or lying down.
As you move into whichever position you choose,
Allow your body to soften and settle.
Allow the weight of the physical world to fall away as you prepare to enter this space of quiet,
Stillness and balance.
Close your eyes when you're ready.
Let your forehead relax.
Invite your jaw to soften.
Give your shoulders permission to release any weight or tension they might be carrying.
Feel the surface beneath you constant,
Steady,
Supportive as it holds you.
Spend a moment in full awareness of your breath.
Follow the natural flow as the breath moves in and out of the body.
Let your awareness of your breath anchor you into this present moment.
This practice is for equalizing on the physical level.
We'll equalize the breath with a counted inhale,
A counted retention at the top of the inhale,
A counted exhale,
And a retention at the bottom of the exhale,
Which is Samavritti.
On an energetic level,
This is a practice for recalibrating give and take,
Offering and receiving,
Ab and flow.
Your inhale is the act of receiving,
Pulling prana into the body,
Filling your lungs with vital energy,
Resources,
Having your needs met.
The retention at the top is the ability to maintain what you've been given,
The stewardship of what you've received.
Your exhale is the act of giving,
Offering,
Softening the grip on what you perceive to be yours and letting go with generosity.
The retention at the bottom of your exhale is fully letting go and trusting that the next inhale will come,
Safe to surrender,
Trusting the next breath will arrive.
I'll guide you through gentle counts but let them feel like soft markers,
Knowing that you may move at your own pace,
Trusting the wisdom of your own body and your own breath.
When you're ready,
Take one inhale to prepare,
One exhale,
And we'll begin.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold,
2,
3,
4.
Inhale,
Receiving,
2,
3,
4.
Hold,
Sustaining,
2,
3,
4.
Exhale,
Offering,
2,
3,
4.
Hold,
Surrendering,
2,
3,
4.
Inhale.
Exhale.
Breathing in,
Receiving.
Hold,
Pause gently.
Exhale,
Releasing.
Pause,
And surrender.
Again,
Inhale.
Exhale.
Let this rhythm continue moving at your own pace with your breath.
Complete the round you're on now.
When you've completed this round,
Release control of the breath,
Let it return to its natural rhythm.
Feel the quiet balance that remains.
The fullness of having received.
The ease of having let go.
Knowing that you can both receive and give.
Hold and release without fear.
When you're ready,
Begin to invite some intuitive,
Gentle movement back into your fingers,
Your toes.
Taking your time to come out of this practice.
Offering gratitude to the breath,
To the body.
In your own time,
You can open your eyes and carry this balance forward into the rest of your day.
Thank you for sharing this practice.
