Thank you for being here to meditate today.
Find a comfortable seat.
On the floor raised up by a stack of blankets.
On a firm bolster or if sitting on the floor is uncomfortable for you,
Sit on a chair.
If your room is cool,
You can wrap yourself in a shawl.
Now take a breath.
Deep inhale and let it go.
Inhale again.
As deep as you can inhale,
Fill in your belly.
Hold it for a moment and release it through your mouth.
Let's do that one more time.
And now place your hands on your knees and curve your chin towards your chest,
Rounding your spine,
Stretching your back.
Hold.
Inhale,
Lift your heart forward.
Gently tilt your head back.
Exhale,
Curve forward,
Chin to chest,
Loosening up.
Your spine and your pelvis.
One more inhale,
Heart forward and exhale to a neutral spine.
Balance your weight evenly on your sitz bones,
Your spine lengthening towards the sky,
The crown of your head lifting.
And we'll take a moment here and focus on our breathing.
Breathe naturally.
Breathe in and out.
And just watch your breath in your mind as it enters your nose,
Travels down your throat.
Follow it as you exhale.
Maybe your breath is a little warmer now.
And clear your mind.
As you focus on your breath,
Thoughts may come,
But just brush those aside and let them go with your next exhale.
And breathe normally,
Finding your stillness.
And now imagine the clouds open up in the sky and the softest petals of light fall,
Gently falling,
Landing on you.
And as they land,
They are warm and energized and they melt like water,
Flowing down your body,
Covering you with a warm,
Soft envelope of love.
And as they land on you,
You relax.
Relax your crown.
Relax your forehead.
Relax your eyes and the space between them.
Relax your cheeks and your lips.
Relax your chin.
Relax the back of your head and your ears.
That space behind your ears,
Relax your neck.
And as the soft petals of light fall,
They sink into your body and relax your joints.
Relax your neck joints,
Your cervical spine,
The space between them and around them.
Relax your shoulders and your upper arms.
Relax your shoulder sockets.
Relax your elbows and your forearms.
Feel the warm petals melting into your wrists.
Relax your hands and the bones in them.
Relax your fingers and the space between your knuckles.
Relax your ribs and your chest.
Relax each vertebrae going down on your thoracic spine as the warm petals melt and they flow down your body,
Relaxing as they go.
Relax your belly.
Take a deep breath.
Expand in your belly and let it go,
Feel it relax.
Relax your hip bones,
Your sacrum.
Relax your hip joints and in their sockets where your femurs attach.
Relax your thighs and your knees.
Feel the warm petals of light soak into your knees and relax them.
Relax your shins and your calves.
Relax your ankles.
Feel the petals of warm,
Loving energy soak into your feet.
Relax your heels,
The bottoms of your feet,
The tops of your feet.
Relax every toe and the space between them.
And now feel the bones of your legs grow heavy even as your spine stretches to the sky and your crown is pointing upward,
Lifted.
And as your bones sink into the earth,
Imagine roots growing into the earth as the warm petals of light melt,
Run across your body,
Relaxing you.
They soak into the earth and the energy that soaks into the earth is endless.
And imagine your roots growing deep and with every inhale,
We bring that energy up into our roots,
Into our legs.
And that is the energy that is loving us on the inside and grounding us and filling us up.
And we bring that energy up through our root and we are grounded,
We are safe,
We feel that we are secure and we say to ourselves,
I am safe,
I am secure.
And repeat that silently and focus on the energy in your root,
In your legs.
Now breathe in deeply and lift that energy up to our sacrum,
To our lower belly.
Fill yourself with the warm loving energy that flows from the sky,
Is absorbed in our earth,
And we are bringing up with each breath through our roots.
And it's here that we can feel our happiness and our joy.
We give ourselves permission to feel joy and just focus on this space just below our belly,
The level of our sacrum.
See the energy there.
We are safe and secure so we can be creative.
We don't have fear,
We're allowing ourselves to feel joy and say to yourself,
I am happy.
Take a few breaths and repeat that silently.
Now inhale deeply,
Lifting the energy up,
Up past your navel to your solar plexus,
Just under your ribcage and feel the energy rise within you,
Energizing your base.
You are strong,
You are happy.
And who you are today is all you need to be.
You don't need to be who anyone else wants you to be.
Who you are is good enough,
More than good enough.
You are perfect just as you are.
You are safe,
You are happy.
And you are able to feel confident because you do not need to be anyone else but you.
And say to yourself,
I am confident.
Now take another deep inhale,
Bringing the loving energy up through your roots,
Up through the joy and happiness your body is feeling through your confidence center,
Up to your heart.
And with each breath,
Fill your heart and see it glow larger.
Expand into your chest,
Feel the warmth of the love expanding with the energy absorbed from the earth.
And feel your heart open.
Your heart is open to loving yourself because only in loving yourself can you truly love other people.
And say to yourself,
I love you.
And breathe in this space filled with love.
And maybe here we think of a pet or a loved one,
Maybe somebody we don't know that needs healing.
And we breathe up the loving energy from the earth.
We expand our heart beyond our body and we send that energy of love to that person or that stranger that needs our help or to a pet that means so much to us.
Feel your heart open and sending love and your love is being received by that person,
By that pet,
By that stranger,
By someone you love.
And the love you're sending envelops them and fills their heart.
And your heart is open and as you give love,
The love is being sent back to you.
And you are worthy and you accept the love that you deserve.
And you say to yourself,
I love and I am loved.
We feel the energy coming from the ground through our root,
Safe and secure.
We feel happiness and we are confident.
We love and we are loved.
And we breathe in and we lift our energy up to our throats,
To the base of our ears.
And we breathe the energy here and we know that when we speak,
We speak with kindness,
We speak with love,
We speak truthfully and in speaking we also listen.
We hear the words of others and we know that our truth and when we speak,
Doesn't have to drown out the truth and the words of others.
We breathe into this space and we say,
I speak with honesty and integrity,
I speak with kindness and I listen.
And now we lift our energy up through our roots,
Energy that is gently falling in petals from the sky,
Absorbed from the earth.
We bring this warm,
Loving energy up,
Up through us.
We bring it up to our third eye and we look inside and we see our bodies filled with the warm,
Loving energy.
And in looking inward,
We can also look beyond our physical bodies and we see ourselves sitting in our room,
Sitting on our mat or pillow or on a chair and we see where we are in this space and we know at this moment we are safe and secure.
We can allow ourselves to feel joy and be happy.
Who we are at this very moment is all we need to be and we are confident.
Our heart is open to loving and being loved.
We've given ourselves permission to love ourselves and we see that right now all we need to be – and where we need to be – is right where we are.
And we say to ourselves,
I see.
And now we breathe in and we lift the energy up higher,
Up to the crown of our head and we open our crown and the energy as we breathe in lifts higher and higher and it lifts to the opening in the sky where the soft petals of light have been falling all around us and soaking into the earth and we feel that this is the circle of life,
The circle of energy.
Energy falls on us and we lift it up through ourselves,
Up to the heavens and we see that we are not only one with the earth but we are one with the divine energy above us,
The energy that unites us all and we feel the energy flow like a river down and up through us in waves as we breathe,
Filling every cell and the power of this energy and light and love is endless and we know now that we can access it at any time.
This power is always here for us,
This energy is always here.
You need only sit and be still and focus our breath.
And now we return back to our bodies.
We close our crown chakra,
We bring in our roots but we hold all of the energy and love that had bathed us from the petals and we hold all of the energy from the earth,
All of the warmth,
Love that we brought up into our bodies and we carry that with us knowing that we are safe and secure.
We have permission to feel joy,
We've given that to ourselves and we are happy.
Who we are is all we need to be and we are confident.
Our heart is open to loving and being loved.
We speak with truth and integrity and kindness and we listen.
We see our true selves and we know that we are all connected to the heavens and the earth by a divine energy that's in all of us.
Focus on your breath.
Slowly wiggle your fingers and your toes.
Bring yourself back to your space,
Back to your body.
Place your hands in prayer on your third eye.
Bow your chin to your heart.
Thank yourself for taking the time on your mat today.
You are worth it,
You deserve it,
You are loved.
Namaste.
