Welcome to this meditation where we honor each of our unique rights to be here,
Connecting with the earth element.
And so we begin our meditation by setting up your body,
Your space,
For absolute comfort.
Allow yourself to take up space here,
Laying down on pillows,
Blankets,
An eye pillow,
So that we can begin to embody this mantra that we're working with today,
I have a right to be here,
By proving to yourself that right.
Through demonstrating your self-care by being here and by setting up your space in a way that honors you as a soul and as a physical vessel.
And so as you settle in to your posture for today's practice,
Check in with the natural rhythm of your breath,
Check in with your body as a whole,
Noticing if there's any areas of discomfort,
Perhaps there's a way that you can best better support that area of the body,
Or simply just invite an intention for softening in that part.
Bringing consciousness into the body by being here with the felt presence of being,
Through sensation of temperature,
Maybe you feel coolness on your skin or heat,
Sensing into the way that the breath animates and moves,
Massages the organs of your body,
Deeply connecting here now with the parts of your body that are connected to the earth,
That are tethered to gravity,
The pullback line,
And really allow that weight to be held,
No need to hold on,
Trust that the earth can hold you.
Recognizing the earth as a living body and each one of us as a fundamental miraculous cell in that living body.
And as we ground here and root,
Release into the earth with any effort,
Release,
Begin to breathe in a more intentionally deep way,
Slowing down the breath,
Deepening it,
Allowing it to fill your whole vessel,
Beginning by breathing in for a count of four and breathing out for a count of four.
So counting in your head now so that you can go with a quick count of four or a slower one,
We each have different bodies,
We do each have different days right now,
So allowing that count to come from you.
And if four feels comfortable,
Perhaps increasing to a count of five on your inhale and a count of five on your exhale.
Remaining with either a count of four or a count of five.
And if each of those are super comfortable,
Perhaps expanding to a count of six on the inhale and a count of six on the exhale.
Choosing a version of this even breath practice that truly serves you,
That doesn't cause discomfort in any way.
After your next exhale is complete,
We let go of that breath practice,
Returning to the natural rhythm of your breath,
Curiously exploring your body through felt experience as your home,
Repeating this affirmation to yourself either out loud or in your head,
I have a right to be here.
I have a right to be here.
I have a right to be here.
I have a right to be here.
I have a right to be here.
And if there is resistance to those words,
That is okay.
Can we fully accept what is here,
Fully feel what is here,
Validate,
Love,
Extend that throughout our whole being,
No matter what emotional tone or thoughts are coming up in this moment.
Can we hold it here in the spirit of self-nurturance and can we come back to that deep breath,
Counting to four or five or six as you allow the inhale to fill the body,
Counting to four or five or six as you release the breath,
Giving yourself time and space and full permission to stay in this posture,
To stay in this present awareness for as long as you would like,
Returning to this practice and to this affirmation whenever you feel it will serve you.
Thank you.
