Sit comfortably either on a chair or cross-legged on the floor.
Elevate your pelvis so that the knees are lower than the hips.
You may sit on a pillow,
A cushion or a yoga block.
Now let the groins soften back as you gently rock the pelvis slightly forward so that if your pelvis was a bowl,
You would be spilling water out the front.
The groins hold our knee to control,
So when we can soften the groins back,
We begin to let go of that need.
The buttocks are where we store unresolved emotions,
So take a moment to gently pull the flesh of the buttocks out from under you.
Let your body be in a position of readiness to release.
With your hands on your lower rib cage,
Breathe in and expand the ribs out on all sides against your hands.
Exhale as you allow the ribs to float up and away from the pelvis.
Dial the ears back,
Let your chin slightly lift and focus your gaze on your third eye point.
As you feel the ribs expand and float up,
Let the head press gently back as though it's resting against the headrest of your car.
The belly becomes long and opens the second and third chakras.
The right to feel and the right to act.
This posture of open readiness will help the energy flow more freely through your body.
Resist the need to judge,
As this posture may feel foreign to you right now.
Turn your attention to the universal life force energy,
The great spirit,
Creator energy.
See this energy as healing white light,
Surrounding you on all sides.
We will be calling this healing,
Loving energy into our energetic hearts as we release stress during this meditation.
We will be sending our stress into one of the four elements of nature,
Earth,
Fire,
Water or air.
Take a moment now to picture one of these elements.
Earth can be your backyard or a park or a beach or other area outside.
It can be a plant you've placed in front of you or the physical earth itself.
Fire can be the sun or a candle.
For the element of water,
You can focus on a lake,
A river or a bowl of water in front of you.
And air can be the wind.
Take a moment now to bring your awareness to the one element that you will use throughout this meditation.
Form a clear picture of that element in your mind's eye now.
Good.
Now check in with your posture.
Palvus forward,
Groins soft,
Ribs full and floating up,
Ears tip back and head resting.
Belly back with your belly long.
Turn your palms upwards,
Letting your fingers curl in softly.
As you breathe,
Let the heart rate slow down.
Let the body relax.
Continue to create this balance of opposites,
An open,
Ready posture and relaxed softness.
Feel the ribs floating up as you press your head back,
Allowing an open feeling in the torso,
Neck and throat.
As the weight of the pelvis grounds you down towards the earth,
Let the lightness of the rib cage lift you up,
Connecting you to the earth below and the sky above.
You remain balanced energy in the middle.
Let's create our energy around you now as pure white light,
The purest,
Whitest light you can imagine.
Let this light surround you in a warm embrace.
Now bring your awareness to your element,
That element you chose to focus on.
As you inhale,
Feel healing white light come in through the top of your head and into your energetic heart.
As you exhale,
Imagine stress releasing your body out through your palms and into that element you chose.
Do that three more times,
Inhaling white light in through the top of the head into your heart and exhaling out stress or you can imagine the color grey breathing out through the palms and into the element.
We will continue this focused inhale and exhale while adding a statement and a more focused intention.
Finish one last time breathing in white light,
Breathing out stress into your element.
Now repeat silently,
O Great Spirit who lives inside of me,
Come into my heart and relieve me of this stress.
Breathe in white light into the heart,
Exhale stress out the palms and into the element.
Pause and repeat,
O Great Spirit who lives inside of me,
Come into my heart and relieve me of this stress.
Breathe in white light into the heart,
Breathe out stress through the palms and into the element.
Repeat O Great Spirit who lives inside of me,
Come into my heart and relieve me of this stress.
Deep breath brings white light in through the head to the heart and the exhale releases stress out the palms and into the element.
Repeat this 7 more times.
O Great Spirit who lives inside of me,
Come into my heart and relieve me of this stress.
O Great Spirit who lives inside of me,
Come into my heart and relieve me of this stress.
O Great Spirit who lives inside of me,
Come into my heart and relieve me of this stress.
Focus inward to the heart once again.
See that white,
Healing,
Loving energy around you.
Bring your focus to the energetic heart space as you breathe and notice how you feel.
Now we will bring loving white energy through the palms on the inhale and let it fill your body entirely bit by bit with each exhale.
Picture white light,
The purest,
Whitest light surrounding you.
And with your next inhalation,
Draw that white light through the palms and into the heart.
And as you exhale,
Let the white light reside at your heart.
Do this 3 more times.
And each time,
Let that white light grow bigger,
Filling the ribs,
The torso to the shoulders and slowly fill your body with pure white,
Creator love,
White light energy.
And now,
Repeat these words silently.
O Great Spirit,
Come into my heart and fill me with love.
And as you draw a deep breath in,
Feel that white light,
That loving energy come in through the palms and into your heart.
And as you exhale,
Let that love grow bigger.
O Great Spirit,
Come into my heart and fill me with love.
Imagine white light coming in through the palms,
Through your arms and into your heart.
And as you exhale,
Let that love,
Let that light grow in your heart.
Let it grow bigger.
Pause and repeat these words.
O Great Spirit,
Come into my heart and fill me with love.
Take a deep breath in.
Let that white light come in through the palms to the heart.
And as you exhale,
Let that white light and love grow bigger.
Repeat 7 more times on your own.
O Great Spirit,
Come into my heart and fill me with love.
And as you exhale,
Let that love grow bigger.
And now sit with the love in your heart and imagine the rest of your day.
See yourself acting with loving kindness,
Spreading positive energy,
Light and love everywhere you go.
See love in everything you see.
Hear love in everything.
Speak with loving kindness from the heart.
Let a smile come to your face.
Go now in peace,
Holding this love and light in your heart always.
When you are ready,
You can open your eyes and enjoy the rest of your day.
Namaste.
