Soul strong meditations.
Sitting upright.
Earth connect.
Today we'll explore a sitting upright posture and how it might differ from the laying down practices we've begun.
Let's take a seated position on your cushion.
Let your knees dip forward,
Cross your legs in however feels good.
If you're in a chair,
Make sure you're not leaning back on the backrest.
And once you're comfortable,
Breathing in a deep breath.
Let your spine get tall.
The focus here is on comfort and alertness.
Facilitating a focused practice.
Breathing in.
Let's draw energy from the earth.
Breathing out.
Dropping your awareness to the core of the earth.
Inhaling the energy into the lower abdomen.
Exhaling.
Dropping down to the core of the earth.
Staying tall.
Maybe leaning forward and backwards and finding that sweet spot.
Inhaling earth energy into the lower abdomen.
Let that expansion come up your spine.
Traveling through your vertebrae in front of the spinal cord.
Through the area up to your neck and into your head.
Noticing that the back of your head feels like infinite space.
The top of your head can open.
Breathing out,
We connect to earth.
Dropping down.
Feeling the core of the earth.
Breathing in at your own pace.
Let your abdomen fill.
Let that energy travel up your spine.
Into your head.
Touching it to infinite space.
In the back of the head leaning backwards a little bit.
And opening the top of your head.
Every inhale bringing that energy up.
Staying tall.
Staying focused.
Noticing your thoughts,
Letting them go.
On your exhale.
Dropping your awareness down to the core of the earth.
At your own pace.
Staying comfortable.
Staying upright.
Inhaling.
Touching into space.
Exhaling.
Dropping down to the core of the earth.
And what I'm saying,
If you have thoughts,
You can let them go.
Bringing your awareness back to the practice.
Earth connect.
And breathing into your head.
And touching into infinite space.
And taking 20 breaths in and out.
In a comfortable upright posture.
With thoughts arise.
Just letting them go.
Bringing your awareness back.
Into the inhale,
The energy outward.
Space.
Exhale.
And into the earth.
Are you ready?
Let's begin.
Inhaling the power of this practice.
Meeting yourself where you're at.
Knowing you're going to have thoughts.
Just letting them go.
Inhaling and exhaling.
Exhaling.
Exhaling.
Exhaling.
Exhaling.
Exhaling.
Exhaling.
Exhaling.
Exhaling.
Exhaling.
As the music fades.
Taking your time with this practice.
Staying in your upright position.
Transitioning into silent meditation.
