Get yourself nice and comfortable.
As usual,
I encourage you to sit up if possible.
If you're in a chair,
You can make sure your feet are resting flat on the floor.
If you're sitting on the ground,
Kind of ground your bottom into the surface that you're sitting on and really feel it connect to the ground.
If you're lying down,
That's fine,
But you might have a tendency to fall asleep,
Which is the ultimate form of relaxation.
So for this meditation,
Maybe lying down will work the best for you.
Whatever position you're in,
Really notice the feeling of whatever part of your body is connected to the ground.
Let yourself get settled in your seat.
And I'd like you to start with three to five of those deep,
Hot breaths in through the nose and then out through the mouth with an audible sigh.
Ahhhhhh And again.
And after you've done your three to five breaths,
Continue to breathe deeply.
You can continue to use that hot breath throughout the entire meditation,
Whatever feels right for you.
You can let it go for a moment and then take a few more and then let it go.
Just let your intuition be your guide here.
We're going to start in the physical body tonight.
We're going to slowly scan through the body and pause.
And we're going to start taking some deep breaths wherever you encounter any feelings of discomfort or pain or resistance.
So imagine the top of your head that crown chakra gently opening.
That beautiful golden white light of divine energy of joy of love of bliss to flow in through the top of your head.
And pause here for a moment with your awareness in your head.
We actually carry a lot of tension in our scalp in our jaw and our face.
So take a couple of deep ha breaths and focus your in breath into the area where you're feeling any tension,
Discomfort or pain.
And then as you side out.
Imagine directing that discomfort down and out all the way through the lower part of the body out the feet and into the earth with the intention that this energy will be recycled for the highest good.
Let's bring the attention the awareness into the neck now another very tense area you can move it around a little bit and have noticed where the tension is.
And again take another deep inhale into the neck into the throat and sigh it out let that pain discomfort.
Flow out and down through your feet and into the earth,
Or it will be recycled for the highest good.
Bringing your awareness into the shoulders now all those burdens that we carry on our upper back and shoulders.
And again,
Nice deep breath into the shoulders here.
Sigh it out and let go of that energetic stagnation of that holding of that discomfort.
Take one more big deep breath into the shoulders here.
Sigh Let your awareness come into your arms.
Just focus on the entire arm today upper arm elbow forearm wrist and hand noticing here you can roll your wrists a little bit,
Move around if you're noticing any tension,
Take a nice deep breath into the arms into the hands and sigh that out with an audible sigh.
Directing your attention now into the chest and upper back,
Another area where we hold so much tension and a lot of emotional tension here in the upper chest in the heart region.
So be very gentle with yourself here.
This is an emotional mental component,
But right now noticing any physical sensation here.
Breathe directly into your area of sensation,
And then let it out with a nice audible ha.
And do that one more time here we're approaching the mid back and the abdomen.
Let your in breath draw through the shoulders and upper back into the mid back and belly and then nice big silent it out.
And again like you might just see my arm twitch.
That's just a little bit of that energy that stagnation moving out of the physical body so that I can relax.
Now coming into the lower belly the low back.
Nice big breath,
Draw the energy in through the top of the head all the way down into that belly and low back and sigh it out.
Coming into the hips and the pelvis now so much energy can be held here around the sacrum,
The tailbone,
The hip sockets in the gluteal muscles.
Take a couple of nice deep breaths,
All the way down into your hips and your pelvis.
Sigh it out.
And again let that energy,
Go with the intention of allowing it to be recycled for the highest good elsewhere.
As we come into the thighs here the upper legs.
A lot of tension here in the upper legs.
Tend to tense up our legs and our pelvis.
We're standing for long periods when we're in any kind of fight,
Flight or freeze situation,
We draw up that perineum pelvic floor we tense up the gluteus and the quads the leg muscles.
So take a nice deep breath,
All the way down into your hips into the upper thighs the quadriceps muscles the hamstrings,
And then sigh that out send the energy down and out through the feet.
And again if you need to move a little bit if you're noticing something loosen up,
Feel free to move,
Like your body,
Your body knows how to relax.
It used to,
We've just lost that ability so listen to the intuition of your body here.
And a place that we usually take an extra deep breath the knees,
The knees support us energetically they support us physically.
Take a lot of abuse.
So take a nice deep breath into your knees and let it out with an audible ha,
Let that energy go down and into your foot be recycled for the highest good.
And now bringing the awareness into the lower legs the shins and calves the ankles.
Take a nice deep breath in all the way down through the top of the head and the torso through the legs and knees and into the lower part of the legs there.
And sigh it out.
And last but not least here,
We're going to breathe all the way into the feet.
A lot of tension held in the feet as well.
This is our connection to the physical earth most of the time.
So take a couple of deep breaths here and concentrate on bringing your awareness your energy this divine loving bliss,
All the way down through the head and the torso into the hips and pelvis down through the legs and all the way into the feet.
And then side out into the earth.
And let's do that one more time take a nice deep breath in through the nose down through the head and the neck,
The torso,
The pelvis the legs,
All the way to the feet.
And then sigh that energy out into the earth.
Just sit for a moment,
Noticing the changes in your body here.
Do you feel decreased tension in your physical body.
Have you had any lessening of pain or discomfort.
If not,
That's okay,
But notice,
It might have been a subtle shift.
Take one or two more deep breaths into any areas that are still calling for your attention anywhere in the body.
And notice now what your emotional state is like what is your mind doing the act of relaxing the physical body has an effect on our mental and emotional body so you might feel calmer your thoughts may have already slowed your emotions may have calmed.
But pay attention.
If your thoughts are wandering if you're thinking about what happened earlier today or yesterday.
If you're replaying a conversation in your mind or an encounter you had with someone gently draw that energy back into the present moment let go of the past for right now it's always going to be there just let it go for a few minutes here.
And then notice any energy any thoughts that you're projecting into the future,
Wondering about what's going to happen when you step out of this meditation or later tonight or tomorrow or next week or 10 years from now.
Draw that energy back into the present moment.
The future will be here when you're finished with this exercise,
Give yourself the gift of being in the present moment for these few last minutes.
And if you're having distracting thoughts about the present if you're still thinking about areas of discomfort in the body,
Wondering how much longer this is going to last.
Notice these thoughts and let them settle.
If they don't you can use that Sat Naam mantra breathing in Sat and breathing out Naam.
And after you do a couple of Sat Naam breath cycles,
Then let the mantra go and notice.
Are you able to keep your mind in the present for a few extra moments before you need to go back to the mantra.
There's emotion,
Calling for your attention if you have a physical feeling in the body to identify as an emotion.
Breathe into that now you're in the present moment.
This is not a distraction.
This is an opportunity to breathe directly into the part of the body that's holding that emotion for you.
Your mind starts to wander gently invited back to the present you can use the mantra Sat Naam.
If it feels good.
Spending the last few moments here fully present in this moment in this body.
In this practice,
Breathing into any last areas calling for your attention.
Give yourself a gift of a few last moments of presence.
And you can repeat the following affirmations out loud if possible or silently.
I step into the flow of divine energy.
I step into the present moment.
I allow myself to choose love over fear.
I let go of fear that I'm holding in my body.
I am open to love.
Take a few last deep breaths.
Ah.
You can allow that brown chakra to remain open to this flow of divine love,
Divine light of presence.
If you'd like,
Gently imagine it closing.
And sigh it out.
Notice how you feel now,
As compared to when we started.
As your body feel more comfortable and relaxed.
Do your emotions feel more settled?
Does your mind feel calmer?
Remember this state.
You will begin to access it more and more frequently.
As you're ready,
You can wiggle your toes,
Wiggle your fingers,
Bring yourself back.
Pull your wrists if you'd like.
Move your body.
Let any last tension out.
Shake your arms a little bit.
You can kind of shake your legs.
You pick your feet up off the floor and shake them if you'd like.
And one more time.
Last time,
Nice deep breath in through the nose and sigh it out with an audible ha.
Ah.
You can remain in this relaxed state for as long as you'd like.
Letting go of the past,
Letting go of the future and just sitting in the present moment,
Learning to come back here over and over again through this practice.
As you're ready,
You can open your eyes,
But feel free to stay in meditation if it feels good,
If you have the time for it.
You might even let yourself drift off to sleep from this state.
You can practice this meditation right before sleep.
This is a great way to prep your physical body,
To prep your mind and your emotions for a state of sleep.
Every moment we have the opportunity to choose love over fear.
Allow yourself the gift of choosing love.
Allow yourself the gentleness not to judge yourself when you do choose fear because it's so much easier to step back into love when we're easy with ourselves,
When we're in relaxation,
When we're in ease.
