Hello my friend,
And thank you for joining me today.
Thank you for taking the time to appreciate,
Heal,
And nourish yourself with this practice,
As you will then be empowered to help our world around you.
Let's start with a big breath into the belly through the nose,
And allow anything to be released that is weighing you down.
You are free to relax.
You are safe.
Allow your body to gently shift and melt into whatever position feels comfortable to you.
This is your practice.
This is your time.
There's nowhere to go.
There's nothing to do.
And there's no one you have to be other than you.
Gently close the eyes,
And let's tune into our internal energy field,
And the sensations coming from our own body.
Where do you feel the sensations the most of having the body?
Maybe you feel a tingling or tightness in the cheeks or the scalp.
Maybe you feel the seat against your butt,
Your feet,
Your legs on the floor,
Your shirt on your shoulders.
Or maybe you begin to notice the slight movement in your belly,
In your chest,
As you naturally breathe in and out.
Each time breathing in,
New energy,
New light,
New love.
And each time we breathe out,
Releasing a little bit more of what we no longer need.
Feeling more at peace,
More present,
More joyful,
And more energized with every breath.
Let's take another big breath in through the nose to the belly,
Then the chest,
And a nice audible exhale.
Let it go,
Let it go,
Let it go,
And try to get all of the carbon dioxide,
All the air out.
Another big one in through the nose to the belly,
Then the chest,
And then release.
Last one,
In through the nose to the belly,
Then to the chest.
A little bit more.
Squeeze,
Pause,
Relax the shoulders,
The face,
The forehead,
The ears.
Open mouth,
Exhale.
Allow our breathing to return to normal.
And again,
Just tune in to whatever is present.
Can you feel any sensations coming from the nose?
Maybe sensations coming from the ears,
From the lips?
How do you know that you have lips?
From the scalp,
The back of the neck,
The head as a whole.
How about your shoulders?
Can you relax and release in your shoulders?
Allow them to melt and let go of anything that you're carrying that you no longer need to.
Going down the arms,
What are the sensations coming from the upper arm,
The forearm,
And the hand?
Can you feel each individual finger?
Can you feel sensations coming from the thumbs,
From the pointer fingers,
From the middle fingers,
From the ring fingers,
And from the pinkies?
Do your palms feel warm and sweaty or dry and relaxed?
Can you feel into your toes just as we felt into the fingers?
Can you feel sensations coming from your left big toe?
How about from your right little toe?
How about from the bottoms of your feet?
How about all of the feet?
What does it feel like to have feet?
And can we bring appreciation,
Gratefulness to the fact that we have feet to walk,
To run,
To play,
To be independent,
And to move?
What a blessing it is to have this human body.
Can we feel any sensations coming from the knees?
Anywhere we feel tightness,
Just relax into it.
Allow energy to flow where your attention goes.
Are there any sensations coming from the hips?
Is there any energy,
Denseness that we can release there?
Are there any sensations coming from the belly?
Maybe as the breath gently moves in and out,
You can feel the shirt rubbing,
Or the skin against the chair,
Or the stretching and the contracting of the skin and the muscles.
Can you feel any sensations in the muscles?
Now let's deepen the breath only through the nose,
In and out,
In and out,
Continuing at a pace that feels good to you.
Allow it to grow and to lengthen,
To deepen,
With the conscious intention of bringing in new energy and releasing anything that's weighing you down.
If it feels good,
You can start even saying,
I release this,
And I release that.
Bring it to your mind and then gently allow it to go,
Moving by like a cloud moving through the sky.
Allow it to be felt and processed,
And then allow it to go on its way,
Allowing the breath to be calm,
Static,
Normal,
And bringing a gentle smile to our face for having the time and the energy to do this practice here today.
Thanking ourselves for filling our cup so that we may go throughout our day filling others.
Thank you for joining me today for this meditation.
I appreciate you and I hope you have a beautiful day.
