Begin by taking a few deep breaths in through your nose and out through your mouth.
Let your awareness come back into your body.
Let go of any thoughts or concerns about what happened earlier today or what will happen later.
Just breathe deeply and let yourself settle.
Breathe into any areas of tension,
Anything that's looking for your attention right now.
Bring your awareness there and take a few more deep breaths,
Allowing yourself to relax.
As you're ready,
Bring your awareness back into the solar plexus.
Let yourself feel the energetic movement here,
The energy that you reclaimed in the last meditation.
Take a few breaths into the solar plexus and reacquaint yourself with the energy here.
Begin to draw your attention down into the pelvis,
Into the hips.
Imagine the energy from the solar plexus flowing down into the hips as you breathe and continue to settle.
Really explore the hips and the pelvis with your awareness.
Notice how your bottom feels against the chair or the floor,
Wherever you're positioned right now.
Let yourself be aware of how you are contacting the surface you're on.
Feel into the bones of the pelvis,
Into the organs.
Allow the music,
The pulsations to let the energy in this area start to move.
Allow the energy that's coming down from the solar plexus to mingle with the energy of this area.
You may not feel much at first and that's okay.
Just continue to breathe and be patient with yourself.
You may notice emotions coming up and that's perfectly normal.
Continue to breathe and allow them to flow through the body.
You can always revisit the dissipation through expansion meditation.
These emotions become too overwhelming and you feel the need to release them.
Otherwise just continue to breathe deeply and notice what is happening here.
You're not trying to force anything,
You're just bringing awareness and the intelligence of the energy here of your body knows what to do.
Just gently breathe and watch what happens.
Take a nice big deep breath in through your mouth and let it out with an audible sigh here.
You may need to repeat this first part of the meditation a few times before you feel ready to move on and that's okay.
Take your time and allow your body to open like a flower blooming gently in the spring.
Let the innate intelligence of your body,
Of your energy dictate how you move through this meditation,
How long you stay in each area.
If you need to pause and then come back in that's perfectly fine.
Really honor yourself here.
And as you feel ready begin to draw your attention and this energy,
This core energy,
Mingled with renewed movement of pelvic energy.
Let this come down ever so slowly and gently into the thighs.
You might even take your hands and gently and slowly begin to brush down your thighs toward your knees.
Let this energy pour like honey down the thighs.
Really feel the thighs bring your awareness into this part of the body.
Let go of any judgments that come up.
This is about reclaiming your body,
About inhabiting it fully in whatever form it takes right now.
Bringing gratitude and love to this part of the body for perhaps the first time in a while.
So be gentle and loving.
Continue to breathe and just allow this downward flow to happen slowly and gently toward the knees.
And as you approach the knees,
Again you might bring your hands there and just gently rub them helping your awareness come into this area.
Really being aware of how the knees feel,
Letting this delicious energy continue to flow down.
The knees are our support.
They carry us through so much.
Let yourself feel gratitude for how hard your knees work to keep you upright and moving in this life.
Once again,
Take a nice deep breath and let it out with an audible sigh.
This is another area you may feel the need to pause at and that's perfectly fine.
Come back in when you're ready to move on but really enjoy the sensation of feeling this part of your body.
Explore the front and the back of your knees.
Use your hands if it helps.
And as you're ready,
We'll continue to allow this delicious energy to flow down into the lower legs through the shins and the calves.
Again you can picture a nice thick liquid like warm honey pouring down the legs toward the ankles.
Continue to use your hands if it helps encourage this downward flow.
As you approach the ankles,
Pause again for a nice big deep breath.
Let it out with a sigh.
The ankles and feet also work so hard for us,
Helping us move,
Helping us stay upright.
Allow yourself to bring some love and gratitude into the ankles and the feet.
Again you may use your hands to gently rub this area,
Encouraging this downward flow toward the earth.
You may start to feel heavy and even sleepy and that's normal.
You're getting out of the mind and back into the body.
Notice how your feet feel on the earth,
On the ground,
On the floor,
Whatever surface they're connected to.
If you're upright,
Really feel the soles of the floor connecting to the ground.
Begin to imagine that you're in the most beautiful garden,
You're barefoot and you've plunged your feet,
Your toes into the rich dark soil that brings so much beauty into this garden.
The sun is out,
It's warm.
Feel the delicious,
Cool,
Rich,
Dark soil between your toes,
Under your feet.
Let this energy you've been moving come out the bottom of your feet and into the ground.
You can picture the energy traveling deep down into the soil of the garden and beyond,
Into the crust of the earth,
Into the molten center.
You're anchored,
You've grown roots like a tree deep down into the earth.
Take one more deep breath and let it out with a sigh.
And now begin to allow that rich,
Dark,
Soothing earth energy to come back up into your feet.
Draw that richness,
That fertility,
That creativity up into the feet.
Let it come up further into the ankles and the lower legs.
Allow this rich earth energy to come all the way up into your knees and the thighs.
Let it come back up into the pelvis,
Into the core,
The solar plexus.
Notice now a circular flow of energy down from the core and the pelvis,
Through the legs and into the earth.
And then this earth energy coming back up,
Completing the circuit,
Filling you with calm with a feeling of connection.
Allow yourself to enjoy this flow for as long as you like.
Notice especially how it feels in the hips and pelvis to have this renewed flow.
Explore the edges of the physical body with your awareness.
Really feel how much space you have within you.
Once you've activated this flow,
It will continue.
You'll need to check back in and repeat this meditation frequently at first and then periodically.
As we get frightened,
Sometimes we pull back up out of the low body and that's okay.
Now you have the tools to get back into it whenever you like.
Continue to breathe and enjoy these renewed sensations.
As you're ready,
You can slowly bring your awareness back up into the head,
Into the rest of the body.
Be very slow,
Be very gentle and notice the difference in how your body feels now.
Your thoughts are probably slower.
You might feel heavy,
You might feel sleepy,
You might feel inspired.
Just notice the difference between when you started and how you feel now.
Stay here as long as you like.
But as you're ready,
Take a few last deep breaths and then open your eyes.
Allow me Origin's you you
