Whether you experience an inner or an outer storm in this moment,
This meditation is in support for you to be centered and to be held and guided through any storm you might be experiencing.
Wherever you are,
As we begin,
Let your body shake a little bit,
Especially if you have intensity arising,
Fears arising,
Feeling in any way ungrounded.
And even if you are at ease,
Just let your body shake,
Start with your legs,
Let the hips move,
Let your upper body shake a little bit,
Your arms,
Your face,
Your head,
And your back,
Just like shake it down,
Shake it all down to the ground,
Not trying to get rid of any feelings or sensations,
But this rhythmical shaking can help you to ground.
And in particular,
If you feel tense,
I invite you to breathing in through the nose and breathing out through the mouth and let yourself shake in a rhythm that is natural,
That arises from the body.
You might notice that the shaking gets softer or more intense,
Just allow it,
This all can help you to feel in alignment,
To come back into the center,
The center that holds when all else is shaken and falls.
And begin to feel your sacrum,
Your sacrum sitting maybe on the chair or the floor or even standing.
Breathe into the root,
The root of roots,
And again,
Breathe out through the mouth.
Often when we experience intensity,
There is a lot of thoughts going on,
So we bring our attention back to the body,
Back to the ground,
Maybe you can't feel your body really,
So use your sacrum to feel the touch on the chair,
On the ground,
And put your weight down,
Like allowing all your weight to drop down to earth.
Nobody has fallen off from the earth.
You'll feel that pull of gravity,
There is a safety in earth.
And breathe down,
Breathe out through the mouth.
And in this meditation,
We're not fighting anything,
Rather we're allowing to align and connect with that life force.
And to feel the grounding,
That what is bigger than you,
Holding you.
Just notice when the energy or the sensations in your feet,
Are they warm,
Are they cold?
And just wiggle lightly your little toe and your big toe.
Couple of times,
You can sense your awareness is coming down to your feet.
Notice if there's any breath in your belly or if it's just up in the chest.
Again,
There's nothing wrong and you do not need to force anything.
Just notice,
Where is my breath?
Where do I feel my breath in the body?
And begin to let the breath gently move a little further down into the belly,
Into the hips,
To the sacrum.
Breathing out into the earth.
Allowing your face to soften.
Shoulders to drop.
As you're dropping more down with your consciousness,
Sense into what feels safe in this moment here.
If it's not in your body,
Then look into the room and gaze upon one object.
It can be a plant,
It can be a picture.
That feels good,
That feels safe for you.
There's no need for any rhyme or reason,
Other than your inner being knows what feels safe.
And let yourself rest into that.
Allow yourself to feel that safety.
A taste of safety.
A taste of good.
What happens to your mind and your emotional body when you let yourself drop into even the smallest sense of safety?
And breathe out through the mouth.
Breathing in through the nose.
As you're taking refuge in the center that holds.
That center is in your being,
The earth,
Center that embraces everything you experience.
That silent presence.
That alive pulse.
The warmth from the heart.
Goodness.
It's always here.
Never leaves you.
Never alone.
Never abandons you.
Breathing into your heart.
Breathing out through your mouth.
Maybe you're remembering a moment in your life.
You felt at ease.
Recall that to you.
Because that helps to have a resource when the storms hit.
Bring your attentiveness to that moment of ease in your life.
Let that ease fill your body.
All the way down to your feet.
As gently as you're anchoring even deeper.
Without getting entangled or involved or needing to do anything.
You just notice and acknowledge any feelings that are present for you.
Moment by moment.
Notice them in your body,
In your psyche.
Whether you feel fear,
Anxiety,
Or you feel joy or pain,
All of it has room,
All of it gets to be here.
All of it is held in the center that holds.
Become aware also of the spaciousness around you.
Like a vast center where everything is in harmony.
Even the storms get to be there.
And you get to root,
Get to take refuge.
What happens for you as you allow yourself to feel it all and at the same time allow the center to hold you.
You can even call on a humanist presence,
A holy being,
Or even a friend.
Two arms embrace you.
And behold you with strength,
With loving.
You're not alone.
Often that's the scariest part for most.
You have help.
Lean into it.
And then gently with your breath touch the feelings and breathe out through the mouth.
With kindness.
You're not your fear.
And there might be fear.
Fear that needs a hand.
To be liberated.
Your presence.
Your kindness.
Your strength.
Your centeredness is that hand.
Give that fear a hand.
Or that anger.
Or that joy.
Whatever you experience.
All of it.
All of it.
See what it's like to say I'm here.
I'm here for you.
And this friend or holy being is also whispering to you.
I am here for you.
Dear earth.
Almost as if she's singing it.
Continue to sing it.
Sing it continuously.
If we could only hear it.
Sing I am with you.
What happens for you.
As you lean into that.
So dwell there.
In this I am with you.
Dwell there.
In this center.
In this center.
In this center.
Take a rest there.
And you can stay as long as you feel like it.
To gain strength.
To be recharged.
To find perspective.
Support and ease.
Thank you.
The center that holds you forever and always.
