Hello,
My name is Megan Westveil and I'm providing you a meditation via Insight Timer.
Today we're going to be looking at what we are putting out into the world and what we are receiving from the world,
So giving and receiving.
But before we get to the main body of the meditation,
Let's find the position that we'd like to meditate in today.
Straight spine,
Whether that's seated or lying down.
And once settled and decided,
Just relax your body and feel yourself completely surrender into this space.
Start to feel roots coming from the body parts that are connected to the earth and imagine those roots soaring through the earth and connecting to the core,
The core of Mother Earth.
So feeling that rooting sensation grounding you into the here and now,
Into your body.
And once attached,
Start to feel that rising sensation coming out of the top of your head,
Lifting you up into the sky above.
Feel the pull from the universe,
The stars,
Moons,
Suns and planets.
And start to become aware of the location of where you are on this earth.
And once located,
Just simply breathe into this space,
Into your body as if you've been attached to where you are sitting or lying right now.
Now just be in that space.
And just slowly bringing attention to your breath.
How are you breathing today?
Are you sharp and stagnant,
Smooth or non-existent?
Wherever you're at,
Just start to take deep breaths in through the nose and exhaling out through the mouth.
Feeling the breath dive to the base of the spine.
And as you exhale,
Feeling that warm air travel from your root up your spine and then away from your body.
Breathing in fresh new energy into your body consciously and exhaling your stale,
Stagnant breath that may be held within you.
Perhaps you're listening to this in the morning,
If so,
Breathe in that new day.
Fresh oxygenated breath.
And perhaps you're listening to this at the end of the day,
If so,
Breathe away the day's experience.
Giving yourself a close or an opening with your breath.
Breathing in light down that spine,
Down the channel of light that you're creating and exhaling out any dark toxic energy.
Filtering out your system,
Filtering your energy,
Your spirit,
Your body.
Breathing out any tension in the mind or even in the body.
And continue to tell yourself to relax.
Continue to tell yourself that it's safe.
Continue to reassure yourself that you are safe.
And that you are light.
Continue breathing in through the nose and out through the mouth,
But visualising this tunnel of light with your spine beaming out into your body.
If distracted at all by any external sounds just truly understand that right now they are out of your control.
And the more you can surrender to what is out of your control,
The more at peace you will be.
So simply allow a smile or even just a sarcastic giggle to bring lightness into this space if sounds are out of your control.
And keep with that breath.
If distracted in your mind and there's internal chatter just simply witness it.
Imagine you're viewing it like you're watching a television screen.
It's not part of you.
It's simply just happening.
And by continuing to realising that you're witnessing your mind,
Not that you are your mind,
The more you can find detachment from it.
So simply allow any thoughts,
Any feelings,
Any emotions to just pass through you and begin to just unidentify with them.
Gently stepping back away from your mind as if you've jumped into the ocean and plunged your body and you're just drifting further away from the surface,
Rocking away,
Weightless and suspended from your mind.
Keep with that breath in and out.
And the deeper you dive into the ocean,
Start to dive deeper.
And into your inner ocean.
Your water like state,
Your emotions,
Your spirit.
The spirit that is forever present within this vessel that it has chosen to be in.
Diving deeper and deeper,
Connecting to that subtle energy.
Detaching further and further away from any personas you may act or hold.
Any masks that you may hold for yourself.
Even down to your name,
Detaching from titles,
From what you define yourself as and just slowly push that part away and dive into the you that only you truly know.
The person you are behind closed doors.
The more we can connect to this way of which we are,
The more we can understand ourselves and how we wish to project into the world.
Whatever arises when we dive deeper within to our true selves,
Just allow it to pour out of you.
And just keep telling yourself that you are safe.
And most importantly,
That you are enough.
Perhaps in this state just find a affirmation that you can connect to and just repeat a few times for the next minute or so.
Like you are enough or I am safe or I am liked.
And as you are doing so just continue to breathe into these words that you are repeating.
Find connection with them in the body.
Imagine those words that you are repeating just falling and touching.
Any tension in your body and reassuring every part of your being.
That the affirmation is true.
Until you without a doubt believe everything that you are saying.
And now just start to with your next inhale as you come to the top of your breath find a pause.
So as you breathe in,
Hold at the top of the breath.
No exhale,
No breath.
Until you are ready to exhale.
And again finding the bottom of the breath and pausing.
Silence.
When you are ready inhaling,
Finding the pause at the top of the breath and just witness how your mind,
Body and soul are in pause,
In suspense waiting for your outward breath.
Breathing out.
Until you find the pause at the bottom of the breath and experience that same weightlessness.
Everything aligning into the centre.
Ready to breathe in again.
Finding the pause at the top.
And in your own time breathing out and finding the pause at the bottom.
Just do this with your own rhythm.
Really find that silence.
And start to really enjoy the silence.
Remembering what I said about any thoughts or external sounds.
All you need to do is breathe and relax.
See how with this breath by simply adapting the rhythm you can begin to slow down your heart rate and really truly relax yourself.
In every part of your being.
In your own time find your natural rhythm.
So just a normal breath.
Perhaps sigh out your breath.
And slightly wiggle your hips.
Just moving from side to side.
And start flashing your fingers.
Wiggling your shoulders and just landing back into your body.
When you are ready start rubbing your hands together generating heat.
And placing your hands over your closed eyes.
Be attuned to any insights or colours you may see behind your eyes.
And then when you are ready in your own time blink your eyes open and melt your hands away from your face.
Namaste.
