Expansion + Contraction

This practice is designed to guide you into a centered space within your self. To expand your awareness and to bring you inward. Connecting you to all around you and to help you come back if you ever feel detached from yourself or ungrounded.

Transcript

Hello and welcome to my meditations on Insight Timer and today we are going to be working on expanding our sense of self,

Our awareness,

Our perception and finding that same expansive space within by contracting into our bodies.

Ultimately centering ourselves and aligning with ourselves and yes simply just becoming centred in our presence and in our bodies and mind.

So in the position you've chosen to meditate in just start to feel the weight of your body against the floor beneath you.

Feel your body surrender into the earth and imagine there are roots growing from your body and soaring through the earth passing through crystal,

Rock and soil and attaching to the very core,

The very womb of earth.

And as we ground feel the space above us,

That universal pull,

That lift,

That presence above holding us in suspension but as we ground into the earth.

And when you feel a sense of the both of them just take a deep breath in and as you sigh out surrender into your body,

Give in and let yourself go.

And then just start becoming aware of your breath and how you're breathing and in your own time eventually breathing in through the nose and out through the mouth deepening your breath gradually until it dives to the root of the spine with each inhale and with each exhale clearing from below.

Each breath nourishing you,

Revitalising you no matter what time of day so if it's the evening breathing in that sense of calm,

That sense of acceptance and as you breathe out letting go of your day.

Same as if you were waking up with this meditation breathing in the energy of a new day,

A new chance,

A new opportunity to try again and as you breathe out exhaling the day before,

The night sleep,

Aligning you into whatever moment you are in your day.

And every single breath you take in feel your body lighting up,

Feel a channel from the top of your throat down to the face of your spine expanding and creating a beam of light within you and with each exhale clearing any dark stagnant energy,

Resisting that light and allow it to leave your body along with any limiting thoughts you may have,

Any anxieties,

Any worries,

Anything we're attaching to currently whether that's from before this meditation or the expectations for the meditation just allow it to drift away.

Essentially during meditation we want to be in witness of our mind with no attachment and the more we can eliminate this physical self,

This chatter,

The way we perceive ourselves the more we can eliminate that all the masks down to the title even our name the more we can become familiar with that subtle energy within that presence that is forever present.

So as you breathe in you bring life to that spirit within and as you exhale you let go of the you that is now.

Any external sounds that you may hear just simply acknowledge that right now they are out of your control and through acknowledging that you can surrender into the space and perhaps allow a smile to creep across your face through surrender and any sounds or chatter you may hear within your mind that are feelings or unnecessary thoughts just witness again and allow it to pass through you.

Don't pay attention to it,

Don't give it the attention it wants just simply observe but don't let it take the driver's seat you are in control of your mind and the more we can understand that the more at peace we can eventually be.

So with your next breath in as you breathe in when you reach the top of the breath I'd like you to find a pause so as you breathe in hold at the top with your mind body and soul patiently waiting for that outward breath again at the very bottom of the breath finding that pause and when you're ready breathing in catching the breath at the top in suspension in pause and stillness and as you breathe it out finding that same energy that same sensation at the bottom of the breath continue this in your own time and just observe how the mind body and spirit meet and wait in that suspenseive state.

We websites in line B during this moment.

And keeping with that breath as I list body parts I simply just want you to soften it and allow it to drift into a grounded space,

Allow it to surrender and melt into the floor so even as I say the skull,

The head,

You allow its energy to just dive into the floor continuing through into your face,

Relaxing your jaw losing tension in the eyes,

The tongue,

The lips feeling that tension being swallowed by the earth in your throat into your shoulders,

Upper back,

Chest the energy beginning to soar into the earth through your spine,

Down your arms,

Your wrists,

Hands,

Little fingers all the way to your thumbs surrendering into the stomach,

Into your organs,

Lower back,

Pelvis,

The buttocks your thighs,

All the bones and tendons,

Even the skin of your bodies being poured into the earth your knees,

Calves,

Shins,

Ankles,

Feet,

Little toes,

All the way down to your big toes your whole body completely relaxed,

Heavy yet light and with your next breath in all together breathing in and as you sigh out let go of any lasting tension,

Landing fully into your body and tuning back into a natural breath in this physical state and in this space just begin to have a feel for your senses and just slightly become aware of the space you're in today so being aware of what you can smell,

What you can taste,

What you know the room looks like behind your eyes what you can hear without attachment and even feel where you physically are in the space you are meditating today even acknowledging what you see behind your eyes any lights,

Darkness,

Perhaps even colours that may be arising and I'd like you to dive fully and be present with that subtle energy within the essence,

The spiritual self within your physical body and start to visualize a white light fill your soul and feel it spread out to your aura creating a personal bubble just outside of your skin,

Outside of your body just get a feel for how that feels in your personal bubble in this white light and when you're ready using your awareness now expand your aura,

This bubble to the very edges of your space so out to the corners of the room you are in or if you are outside out to as far as you can remember physically and visually seen and then breathe and expand it even further out to the street you are on expanding your circumference over your town,

Over your city until gradually it expands out to cover your country covering neighboring countries expanding out past land and sea until eventually you found your awareness has expanded over the entire planet and at this space we acknowledge our existence how beautiful yet frightening it may be but the truth of it is grounding and realigning in itself breathe into that space and accept whatever may arise and we continue now past the planets over moons,

Over stars,

Past neighboring planets expanding past the sun until eventually the whole of the solar system is in your soul's view and finally stretching out further and further until your aura has expanded across the entire galaxy float here in this peaceful expansion viewing your existence as such a great perspective notice how the breath we were doing before with the pause at the top and at the bottom is that same suspension like here at this expansion weightless still and open breath And we begin the journey back now through the galaxy,

Passing many solar systems until we reach our own,

Passing by the sun,

The planets,

The moon,

Until we eventually contract back to planet Earth.

Once arrived our expansion lows through the Earth's atmosphere,

Over countries and oceans,

Until you reach your own,

Narrowing back to your city,

Your town,

To your location,

Into your room,

Right to where your roots are grounded into the Earth and back to your body.

Once you've arrived just feel that aura bounce into your body again,

Your subtle energy,

Your spirit beneath your skin.

Just maybe opening your senses again to what's around you,

Keeping your eyes closed,

Landing back.

And then from here I'd like you to contract your aura towards your heart center,

Through your skin,

Past your cells,

Your blood flow,

The muscles,

The bones,

All the way towards your heart.

So all your energy,

This personal bubble is collected around your heart.

And then once here I'd like you to dive into a singular cell within the center of your heart,

Passing through the cell's particles,

Its structure,

Until you come across a single atom.

And when you're ready surrender and contract your aura into this atom until you enter emptiness.

Nothingness.

Space.

Leading you to your spirit.

Float in this deep contraction and be at one with your spirit.

Notice how it is the same vastness here deep within you as it is to the universe.

The universe is within you.

We are the universe.

We are stardust.

We are all one.

Feel that deep connection to all that is.

Now gradually in your own time journey out back to that atom.

Expanding out to that singular cell,

Out from your heart,

Through bone and flesh,

Out to your skin and landing back into this present moment to your physical self.

And know that this journey that we've ventured through today is a space that is within you,

The peace,

The quiet,

Through expansion and contraction so it is accessible to us at all times for whenever you may need it.

And when you're ready you can let the white light dissolve into your body giving it a home at the heart.

And just start to take some deep expansive breaths so three deep breaths in through the nose and sigh it out allowing the chest and stomach to rise and fall.

Last one,

Breathing in.

And just bring your hands up to your heart space.

Feel your hands pressed against your skin and just start to rub circles on your chest finding that connection,

That chi from your hands into your heart.

And keeping that circular motion twinkle your hands away from your chest start to wiggle your feet,

Circle the ankles and wrists,

Bring movements into the arms,

Stretch out your legs,

Bring movement into the pelvis,

Into your shoulders,

Maybe some neck rolls,

Undulating the spine,

Maybe some cat cows in a seated position if you are there.

And keeping the eyes closed bring the hands together and start rubbing them together generating heat.

And when you're ready place your hands over your eyes and just witnessing any colours that may arise any intuitive thoughts or insights.

Not forcing anything just witnessing.

And then when you're ready you can blink your eyes open and allow your hands to drift away from your face.

Thank you.

Reviews

This meditation was exactly what I needed. Thank you.

This was really calming. Thank you