Hello,
And thank you for taking this time to really sit with yourself and listen.
This is the call of the time.
This meditation is going to be very simple.
We're going to begin with alternate nostril breathing.
We're going to take some time to breathe and go within.
The whole entire meditation you will hear 528 hertz background music being used.
And I like this frequency because it repairs DNA which has beneficial effects such as increased amount of energy,
Clarity,
Awareness,
All those things that we want.
And it brings us to deeper states like that inner peace that we all seem to crave.
After the meditation is over we'll take a few minutes to simply feel and don't worry I'll guide you through exactly what I'm talking about.
So I'd like you to find a comfortable position.
I personally love to meditate while being supported.
I don't like to sit upright on my own cushion because eventually my body starts to hurt.
But please do what's best for you.
I always find myself with my back being supported I'm sitting upright.
And as always the way I teach meditation is if you need to move,
Stretch out your legs or itch or readjust please do.
There's no resistance.
There's no control while we sit and listen within.
So get nice and comfy.
And we'll begin with alternate nostril breathing.
So for those who aren't familiar I will guide you through and then we'll take off from there.
What you're going to do is you'll plug your right nostril and you'll breathe in.
And then we plug our left nostril as we release the right nostril and we breathe out.
Breathe in through the right.
Plug the right.
Release the left and exhale.
Inhale through the left.
Plug the left nostril.
Release the right side and exhale.
Inhale through the right.
Plug the right.
Release the left and exhale.
And keep going.
This might not be your pace.
You might want to go faster or slower.
Inhale.
Plug the left.
Release the right.
Exhale.
Inhale.
Plug the right.
Release the left side and exhale.
So I want you to keep going with this.
If you need a clean exhale.
If things are moving around,
That's great.
Just take care of them.
No big deal.
Come back to the practice once you're done.
Inhale through the right.
Plug the right.
Exhale through the left.
Keep going.
Inhale through the right.
Exhale through the right.
Exhale through the right.
And we're still breathing.
Alternate nostril breathing at your own pace.
Your arm is getting tired.
You can support it.
If you need to stretch out your legs or bend the knees in,
Just keep breathing.
Alternate nostril breathing helps us prime the brain.
Allowing us to find more depth,
More transcendence when we close our eyes to meditate.
And then we'll finish the round we're on.
I'd like you to finish by exhaling out of the left nostril.
So wherever you are at,
Complete the cycle.
And once you've exhaled out of the left nostril,
Remove your hand,
Relax the hand.
And just find a normal breath.
Allowing yourself to relax.
Feel anything that's come up.
And we'll move into meditation.
Meditation for this particular recording will be silent.
I will chime in here and there to remind you to focus simply on the breath.
Bringing ourselves to a conscious breathing awareness allows us to be in the present moment.
It brings us back to our bodies.
Because normally our minds like to get away from us.
And that's okay too.
If your mind gets away,
If your mind is dwelling in the past,
We welcome it all.
We welcome every single thing that is moving through us,
That is unstressing through us,
That is unraveling just by the simplicity of sitting down and breathing and closing our eyes.
Find a comfortable seat.
If you need to readjust,
I'm going to keep reminding you to do so.
It is completely okay.
You do not need to be rigid.
You do not need to be super still.
What you need to be is super loving and listening towards your body.
Close the eyes down and simply begin to inhale,
Exhale and bring your attention to those places where maybe there's too much oxygen.
Maybe there's not enough oxygen.
Maybe there's tighter places or sensations.
Just notice the rise and fall.
What does it feel like in and out of the nose or the mouth?
Keep it really simple.
Silence can be a really scary place.
It's asking you to experience silence.
When you close your eyes and sit,
It's asking you to experience what is in the depth.
Focus on the breathing,
In and out.
See where you can relax the shoulders.
Maybe take a bigger exhale.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Remember to bring yourself back to the breath if your mind has wandered.
Remember if your mind is wandering,
That's great.
That is a sign of de-stressing of your nervous system.
The key is to simply observe your thoughts rather than participating in them and getting all emotional and down the rabbit hole with everything that you're thinking.
Just observe.
Observe your breath.
Feel your breath.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Usually we want to fix it.
We want to go back to our mind because that's safe.
The ego wants to keep us safe.
Stay in the mind.
Keep thinking.
Thinking can be an addiction.
Just stay there in the mind.
That's what the ego is saying to us.
It's telling you.
Therefore,
Your brain right now is telling you it's not safe.
This feels very vulnerable.
This feels very foreign.
Stay with it.
Let it go.
Let it go.
Let it go.
Good.
So something this simple is something you can practice every day.
Two minutes,
Five minutes,
Ten minutes.
You can lie down.
You can be sitting up.
You can have your eyes open.
You can have your eyes closed.
There's really no rules except to stay open and curious.
When you start to track your direct experience of the present moment,
Which is what you're doing when you drop into the body,
You begin to build this bridge between the inner world and the outer world.
You begin to move things through the body,
Stagnant energy,
Perpetual cycles.
When we feel and heal all of our stuff,
We actually help others.
Even people we've never met,
We help them heal too.
Just remember the mind likes to keep us in the mind.
It's an awareness.
It's an observation.
We think that it's safe.
But when you live on only the mind,
You will never find wholeness.
You will create even more problems because we're not listening to the entire being,
The heart,
The soul,
The body,
The spirit,
The blood,
Everything pumping through you,
The energy.
Those things want to be heard too.
So go ahead and stretch again if you need to wiggle the toes,
The fingers,
Big breath in,
Big breath out.
Bring the left hand to the heart.
And tell yourself that you're safe.
I am safe.
I am so safe.
Everything that's going on around us can distract us,
Create fear,
Create anxiety,
Create control.
All these emotions that eventually lead to sickness that are not our truth.
You place your hand on your heart when you feel this way and again you say,
I'm safe.
You let yourself know that you are there for yourself.
Because in the end we all know only we can heal ourselves.
It is up to us to make these choices,
To use these tools,
To go inwards and to listen.
Wherever you might be,
Have a beautiful day.
