Soul strong meditations,
Stillness in the gap.
Let's begin with an upright posture,
Taking whatever position feels comfortable,
Going through the first steps that we've worked on,
Scanning the body,
Inhaling energy into the body,
Bringing your awareness inward,
Exhaling,
Connecting with the earth.
Every inhale,
Continuing your scan,
And every exhale,
Dropping your awareness down.
As you're ready,
Moving to inhale up the spine,
Inhaling into the lower abdomen,
Letting the belly relax,
Exhaling awareness at the core of the earth,
Letting your belly relax and take up space,
Letting your belly relax,
Filling up with air,
Letting the energy move up your spine and into your head,
And your exhales dropping your awareness into the earth,
Staying with this practice for a few more breaths.
Inhale,
Exhale,
Release tension from your shoulders,
Let your body melt,
Relax your body,
Relax your belly.
From the next inhale,
Bringing that earth energy up to your head,
Noticing the back of your head,
And touching into space,
Expanding out across the kilometers,
And opening the top of your head.
Inhaling and exhaling,
When you're ready,
We're going to place our awareness inside our head,
Noticing our mind,
Feeling what's happening in the brain,
Maybe relaxing the face muscles,
Placing some intention and relaxing the mind,
Opening to stillness.
We're going to place a gray screen in front of us,
Imagining thoughts come in like cars on a highway,
And once we see them in front of the screen,
We let them go,
Passing by,
And then we wait for the next thought,
And we rest in the gap,
Staying focused,
Staying relaxed.
We'll take a few minutes to find moments between us,
Inhaling and exhaling,
Staying expanded,
Staying connected,
Finding stillness in the gap.
So when your thoughts take you away,
Bring your awareness back to the gray screen,
And sink into stillness in the gap.
So so noticing any fears that arise from touching into stillness,
The fears that emotions might come up,
The fears that emotions will overtake us,
Fears of feeling things we don't want to feel,
And know that emotions arise and emotions will pass.
As we feel them,
We heal them,
Letting them go.
Breathing in,
Staying focused on the gray screen,
Let your thoughts pass,
Welcome your emotions,
And know that you're healing.
We're going to take five minutes to work with the gap,
Finding stillness,
Practicing returning to stillness,
Staying focused,
Continuing to breathe.
When the track ends,
Continuing in silence as long as feels good,
Experiencing the gap,
Taking time and stillness,
Is where all the magic begins.
So so so so so so so so so so so so so
