Peace.
This is planting seeds with Bri.
I'm Bri and welcome to your practice.
This is a short meditation practice on returning home,
On returning back to the essence of your breath.
We'll begin by allowing yourself to find any comfortable seat,
Whether you're on a meditation pillow,
On your floor,
Sitting on your couch.
Just find somewhere comfortable.
Softly begin to lower your eyes.
And if it feels good,
You can place your left palm in the center of your chest and your right palm on your low belly.
Taking a few moments here to connect deeply and intimately with your breath.
With the next inhale,
Feel for growing tall through the base of your spine,
Through your side ribs,
Maybe you puffing up in your chest space.
And on the exhale,
Work on maintaining that space,
Drawing your navel to your spine.
On the next inhale breath,
Feel for growing tall through your neck,
Your shoulders,
And the crown of your head.
And on the exhale,
Once again maintain that space.
Start to bring some awareness to your shoulders.
If they're rounded forward,
Take a deep breath in through the nose.
And on the exhale,
Release them so that your shoulder blades fall down your back and away from your ears.
If it feels good,
You can bring your chin towards your chest,
Allowing it to fall parallel to the earth under you.
And here just,
I can just notice your breath.
This breath that in so many ways during our day,
We take for granted.
The simple function that is one of the body's most strongest self-healing mechanisms.
Deep,
Intentional breathing.
On the next inhale,
Feel for expanding your low belly,
Almost pushing your belly into your palms.
On the top,
If it feels good,
Retain the breath for a moment.
And on the exhale,
Draw your navel to your spine.
In the midst of chaos,
Which ensues all around us,
Can you allow yourself to sit intimately,
Deeply,
And lovingly with your breath?
Giving yourself permission to come back home,
To come back to softness,
To come back to the truth of who you are beloved.
That which is perfection,
That which is whole.
Our breath is the vehicle to our liberation.
It's the driver that can guide us either to freedom or hell.
If only we allow this breath to take us to freedom.
If only we allow ourselves to sit and be still.
Inhaling deeply through the nose,
Allowing the low belly,
The ribs,
The chest,
And the shoulders to expand.
And on each exhale,
Allowing ourselves to deflate,
Gently drawing the navel to the spine.
Engaging in this practice over and over and over again until we begin to find stillness.
Then,
Can we begin to find us?
Allow yourself here to drop into the sensations that your body may or may not be experiencing at this moment.
Maybe you draw your attention to the fabric that now meets your skin.
Maybe you draw the attention to your hair as it lightly caresses your neck.
Maybe your attention is drawn to the earth under you,
The support that she always offers us.
Wherever the sensation goes,
Give yourself permission to be with it,
To feel it,
And acknowledge it for what it is in this moment.
With the next inhale,
Imagine the breath is touching parts of the body that may hold stress or tension or tightness or resistance.
And with each exhale,
Allow those parts of the body to release,
Allowing yourself to drop into the space of deep,
Intentional healing.
With the next breath in,
Ask yourself,
What do I need to release in this moment?
What weight have I been carrying around?
What is holding me back?
What is no longer serving me in this moment?
And with your next breath out,
Simply let it go.
Don't second-guess it.
Don't overthink it.
Just imagine that the weight that once found rests inside your body,
Inside your bones,
In your words,
In your actions,
In your mind,
Slowly dissipating and being released.
Allow yourself to revel in this newfound space that you've created in your body and that your breath has removed for you.
Know that at each moment,
You have the choice to release any and everything that no longer serves you.
And your breath is there,
Wiggling,
Waiting,
And desiring to assist you,
Dear one.
Know that you hold the keys to your freedom.
You always have.
You were just unaware,
But now you know.
So allow yourself,
Give yourself permission to use them as many times as you need to unlock the door,
To come back home.
