As you sit in your chair or on the floor,
I want you to think about elongating the spine up and reaching the tailbone down.
Your hands should be in a comfortable position.
You can put them on your thighs,
You can bring them cupped in your lap,
Whatever's comfortable for you.
Take a breath,
A deep breath,
Filling in the lower area,
Behind your belly button,
Your lower dantian,
And then fill up your chest,
Really expanding the lungs,
And exhale.
Let's do that again,
Inhaling and exhaling through the nose.
Nice and deep,
Inhale and exhale.
For the rest of the meditation,
Your breath should be relaxed.
You shouldn't feel like you're holding it or you're too tense in your muscles,
But you do want to try and make it a little bit deep.
Don't just breathe up in your chest,
So try and have it be deeper and relaxed at the same time.
Close your eyes.
As you inhale,
I want you to imagine your liver.
It's kind of tucked up around your right rib cage.
And as you inhale air,
I want you to fill the liver with kindness and compassion.
As you exhale,
I want you to exhale anger and jealousy.
You'll be doing this at your own rhythm,
Inhaling kindness and compassion,
Exhaling anger and jealousy.
You'll just take several breaths on your own quietly with that imagery.
And now I want you to shift your focus to your heart,
Which is on the left side in the upper area protected by the rib cage on the left.
And see your heart.
And as you inhale,
Fill your heart with joy,
Contentment,
And tranquility.
As you exhale,
I want you to release nervousness and overexcitement.
Your inhaling joy,
Contentment,
Tranquility,
And your releasing nervousness and excitement.
And just take several breaths,
Filling your heart and releasing your heart with each inhale and exhale.
And now we're gonna move down from the heart,
Still on that left side under the rib cage,
To our spleen.
And for your spleen,
You're going to inhale trust,
Openness,
And sincerity.
And as you exhale,
You're going to exhale worry,
Obsessiveness,
And self-doubt.
Fill your spleen with trust,
Openness,
And sincerity.
And release from your spleen worry,
Obsessiveness,
And self-doubt.
You're going to inhale and exhale,
Focusing on the spleen.
And now we're gonna move down to our lungs,
Which are just in that main part of the rib cage there.
And as you inhale,
I want you to see yourself filling your lungs with dignity,
Integrity,
And courage.
And from your lungs,
You're going to release grief and anxiety.
With each inhale,
Inhale dignity,
Integrity,
Courage,
And exhale grief and anxiety.
Breathing softly to nourish as you inhale and release as you exhale,
Visualizing your lungs as you breathe.
And now we're going to move to our kidneys,
Which are just at that very lower part,
Still protected and nurtured under our rib cage in the back.
And here,
When you inhale,
You're going to fill your kidneys with self-confidence and inner strength.
And as you exhale,
You're going to exhale out fear and loneliness.
Inhaling,
Bringing in self-confidence,
Inner strength.
Exhaling and releasing fear and loneliness.
Continue to breathe softly,
Inhaling to nourish,
Exhaling to release,
Focusing on your kidneys.
And now we're going to integrate our full body.
Exhale from the tip of your head to the tip of your toes.
We're going to inhale peace and bliss.
And as we exhale,
We're going to let that ripple and resonate through the entire room.
We're going to fill your space with emotional enlightenment.
You're inhaling peace and bliss,
Filling your entire body.
And you're exhaling,
Letting this enlightened energy ripple out into your environment.
Continue to breathe softly,
Filling the entire body and rippling out as you exhale to your entire room.
As we come out,
Know that you have the ability to take this peace and bliss with you and call upon it anytime you need.
It is integrated and within you.
You have created this emotional armor by bringing in what serves you and releasing what is harmful.
Draw upon it through the rest of your evening or your day and continue to feel nourished and protected.
As you are ready,
You'll go ahead and flutter your eyes open and continue on with your day.
