This is a meditation for us to heal our ancestors in us.
Find a nice comfortable position,
Very light and easy and fresh.
If we are sitting either on a chair or cushion,
We can begin to notice the surface of the chair or the cushion against our body.
Our thighs,
Our calves,
Our back,
Our arms,
If it's resting on our lap or thighs or the chair.
Notice our feet if we are sitting in a chair.
The surface of the floor and our shoes onto the bottom of the feet.
It can allow our spine to lift up out the pelvic bowl,
Feeling very erect and strong.
The head sits gently on top of the spine,
Not too forward in the future or backward in the past.
And we can relax the shoulders where we carry much stress.
We breathe in and notice we are breathing in.
We breathe out,
We notice we are breathing out.
Perhaps the eyes are closed or half-masked to diminish the senses.
Breathing in,
We allow our breath energy to come from the nose into the chest and make its way through the entire body.
Through the shoulders,
The arms and fingers,
Back of the neck,
Around the head gently,
Down the spine into the thighs and the calves and the feet.
Allow the breath energy to make friends with every cell in the body,
This gentle care to this body.
And with a breath out,
We allow the breath energy to release the tensions,
The stress,
The holding.
As we breathe in,
We allow the breath to enter the body from the nose down into the chest,
Down into the feet.
Allow this breath to connect into the earth,
Root into the earth,
Maybe ten feet,
A hundred feet,
A thousand feet.
Connect with Mother Earth,
Connect with the ancestors.
Recognizing the energy of our ancestors in every cell of our body.
And as we breathe out,
We release in these cells,
In our ancestors' cell,
The tensions.
And breathing in,
We allow the breath to help us recognize our ancestral cells in our body,
Where we might be holding our generational hurts and traumas.
And as we breathe out,
Releasing,
Healing our ancestors in us.
Breathing in,
Allowing the breath energy to help us listen,
Listen to our ancestors in us.
As we breathe out,
Allow the breath energy to heal and to love the ancestors in us.
Breathing in,
I'm aware that I'm breathing in,
In this moment,
The cells in my body and the ancestors in my cells.
Breathing out,
I release the tension in my body,
The tension in my ancestors,
In my body.
Breathing in,
I smile at my ancestors' smile.
Breathing out,
I am joy in my ancestors' joy.
Breathing in,
I walk with my ancestors.
Breathing out,
I am free with my ancestors.
