Welcome to this visualization meditation with Nitya.
Thank you for joining me today.
Find yourself comfortably seated,
Maybe cushions at your back and underneath of you,
Feeling comfort as you inhale deeply,
Lengthening through the spine,
Elongating your posture.
Exhale slowly while holding your posture in place.
Let's take some calming breaths to soothe our nervous system by breathing into the belly.
Lift that breath to the chest and all the way up to your collarbone.
Hold,
Hold,
Hold.
Open the mouth and exhale with a sigh or a sound.
Continue these three-part breaths,
Dhirga Swasam breaths,
As you breathe in,
Expanding,
Expanding,
Oxygenating the body.
Vibrant Chi.
When you reach the top,
Hold for a count of four to eight.
Exhale,
The count of four to eight.
Inhale again,
A count of four to eight.
Hold and continue.
Pranayama helps you to get out of the yang monkey mind and into your true soul self of breath and conscious awareness of your true beingness.
Arriving in this now moment,
Returning breath to its natural rhythm,
Still aware of the length of the spine and the elegance of your posture,
That the shoulders are back but soft.
Breathe.
Feel yourself on this woods walk meditation.
There you stand in the deep of the woods listening,
Listening in case the trees have something to say,
For often they do.
They speak of wind that tempers and sun that nourishes,
Of rocks that offer pathways that many see as only obstacles,
And they remind you to root deep,
Hold your ground.
The chatter of squirrels and chase,
The cacophony of birds all in chorus,
All,
All are in a fever pitch,
Announcing spring.
You dip under the low branches and climb over fallen trees and make your way out into a field.
The grasses golden are now greening themselves.
Look there,
Under it all,
A blanket of the tiniest flowers,
Periwinkle,
Fuchsia,
And white.
Then you look at the forest that surrounds this field and notice other bursts of color,
Blossoms emerging fragile and sweetening the air.
How the land rolls down and lifts up to the mountains,
Crusted bluish-grayish lavender.
There in the midst of the field is a mighty oak.
She is an old friend that you go to sit with,
And this must be done often and with reverence,
Like church or temple.
You sit there,
Back against her rough skin,
Closing eyes to see best.
Then slipping out of shoes,
You place bare feet against the earth to truly drink in,
To nourish most deeply this breathing self,
This self rooted and webbing out with all this natural world.
You breathe in the air cool and damp with rain in the graying sky.
You breathe in flowers fanning the whipping wind.
You breathe in tree spirit,
Re-leafing,
Re-leafing as the gray stone of winter rolls away.
Down at the creek a family of bears lap up the cool water,
Quenching their torpor thirst.
Listen,
Just now,
Yes,
Even the frogs are singing and the bees weave in and out of the hive,
Drunk on pollen and dusted yellow gold.
There you stand in the deep of the woods,
Listening,
Listening in case the trees have something to say,
For often they do.
Let's take a deep breath in and exhale,
Breathing in,
Breathing out.
Where are you?
Are you standing in the flowering field?
Are you deep in the dark of the woods,
Trying to find your way out?
Are you under the large oak tree in communion with her and all the natural world,
Peacefully breathing in this moment?
In the field,
If that is where you found yourself,
Are you wondering what is blooming and growing anew within you?
If lost in the woods,
Are you able to let go of the fear and terror of not knowing your direction,
But simply trusting that you cannot stay lost?
You always find yourself again.
Trust in the process of having to climb through the branches that block your path,
Accept the bleeding wounds that come from the scratches of the trees,
Forgive those that have harmed you,
Question why,
How you've wound up in this dark woods,
So lost.
Three places.
Are you in a spring in the field?
Are you at peace with the tree?
Are you scared and lost in the woods?
Sit with this.
Sit with this.
Where does this sit in your body?
How does it feel to be where you are?
And now begin to shape shift,
Because you can.
Shape shift wherever you are,
Under the tree,
Out in the field,
In the woods.
I want you to now imagine that you are able to take this landscape,
Feel it inside of yourself,
Feel it as an emotion in your body,
And shape shift it.
What do you want to be feeling?
What do you want to be experiencing?
And now take a moment and allow the mind to open and take you on a continued journey in this landscape to where you feel called to be.
Where do you ache to be,
Long to be?
Sweetness of your breath.
Inhale,
Sigh it out.
Inhale and sigh it out.
Place your hands on your abdomen and begin to repeat these two words,
Four words.
I am that I am.
I am that I am.
I am that I am.
I am that I am.
Continue as I speak.
Your declaration of your great I am is your life force,
Your sovereignty,
Your agency,
Proclaimed so powerfully,
So strongly.
What is that great I am for you?
I am.
What comes after that?
I am beautiful.
I am creative.
I am a miracle.
I am fortunate.
Make a list for yourself in your journal.
Stream of consciousness,
No thinking.
As soon as you stop that pen,
Then the pen is finished.
You don't want to think this through.
You want to allow the flow of I am's to just pour out of you because you,
My friend,
You know exactly who you are.
That sweet soul of yours has been shining through since the day you took that first breath.
I am that I am.
I am that I am.
Om Shanti Shanti Shanti.
I am that I am.
I am that I am.
Sit with this for as long as you can and be well.
