Welcome and hello.
I'm Raquel Griffin and today we're going to be doing a simple,
Short,
Moving meditation that balances our energy bodies while simultaneously helping us to access a deeper connection to ourself and to the world around us.
This meditation is great to do first thing in the morning because I find it really creates a strong energetic framework for you to move through your day.
One that's filled with less resistance,
More ease,
More flow,
And more vitality.
And who wouldn't want more of that,
Right?
So before we begin,
I'd like to give you a little bit of background about this meditation.
This meditation comes from a lineage that fuses the Kabbalah and Kundalini Yoga,
And it sets the stage for us to begin to experience the peace and the everyday magic that's available when we allow ourselves to awaken to the interconnectedness of all things.
In this meditation,
We're going to be assuming a set of postures in which all segments equal Phi,
Otherwise known as the divine proportion.
Although Phi is most known as a mathematical sequence,
What this proportion really represents is a common relationship that can be found among all structures in our entire universe,
And it points to a harmony and interconnectedness that we all share.
From our human bodies,
To the plants,
The animals,
And even the stars,
It serves as a reminder of our own shared perfection and the idea that we're all part of the soul of the universe.
We'll begin now by standing,
And I'd like you to spread your legs and feet as far apart as they can comfortably go.
Good.
And then slowly begin to lift your arms up until their shoulder height,
Extending them straight out as if energy were coursing through them.
Your hands should be open and your palms will be facing forward.
At this point,
You should resemble a starfish.
We'll now begin to hold this posture for two minutes,
And I want you to make sure to keep your eyes open.
Let's take a nice deep inhale through the nose and exhale through the nose.
Continuing to breathe,
Inhaling through the nose and exhaling through the nose.
As we're standing here in this posture,
I'd like you to imagine the earth beneath you supporting you.
At the same time,
I'd also like you to envision as your arms are outstretched that there's energy coursing through your fingertips that's connecting you to the entire world around you and continuing to breathe.
When time is up,
I'll guide you into the second posture,
Which will then hold for three minutes.
This Kriya can be done for a total of three minutes,
Five minutes,
Or ten minutes.
If you're doing this on your own and find it challenging,
Please adjust to one minute for the first pose and two minutes for the second pose,
Eventually working up to four minutes for the first posture and six minutes for the second posture for a total of ten minutes.
You're doing great.
Less than 50 seconds left to go.
See how quickly that went?
I'd like you to continue to breathe,
Taking a nice deep inhale through the nose and exhale through the nose.
Inhaling through the nose and exhaling through the nose.
Thirty seconds left.
Less than ten seconds left.
And five,
Four,
Three,
Two,
And one.
Fantastic.
Now we're going to shift into the second posture.
So from here,
I'd like you to bring your legs and feet together and we'll be standing tall.
You're going to take your arms and raise them directly above your head so that your arms are straight.
And you're going to bring your palms together and clasp your hands.
We're now going to hold this for three minutes.
I'd like you to continue to keep your eyes open.
And as you stand here,
I'd like you to begin to relax your shoulders down from your ears.
Taking a nice slow,
Deep inhale through the nose and exhaling through the nose.
Inhaling through the nose and exhaling through the nose.
Great.
As you're standing here,
I'd like you to continue to envision that the earth is beneath you,
Supporting you.
At the same time,
As the sky is above you,
Embracing you.
Continuing to breathe,
Taking a nice deep inhale and exhale.
If it feels accessible to you,
I'd like you to envision breathing through the soles of your feet,
Drawing your breath up through the earth,
Through the soles of the feet,
Through the body,
The arms,
The shoulders,
And out through the hands,
Continuing to breathe.
Taking a nice deep inhale and exhale,
Drawing the breath up through the feet,
Through the legs,
Through the body,
Through the shoulders,
The arms,
And out through the hands.
Imagining yourself as a point of light,
Connecting both heaven and earth.
As you're breathing,
I'd like you to do your best to find a space of relaxed attention.
And if at any point you feel like you can't hold this pose,
Feel free to lower your arms down for a couple of seconds.
And when you're ready,
You'll just raise them back up again and join us.
Continuing to breathe,
Taking a nice deep inhale and exhale.
You're doing great.
Continuing to draw the breath and the energy up through the feet,
Through the legs,
Through the body,
Through the arms,
And out through the hands.
And continuing to allow the shoulders to release down from the ears,
Allowing our body to maintain a space of relaxed attention.
Less than 50 seconds left,
You're almost there.
You're doing great.
Taking a nice deep inhale through the nose and exhale through the nose.
Inhaling and exhaling.
Less than 30 seconds left.
Less than 10 seconds left.
You did it.
So you can now begin to slowly lower your arms down by your sides.
And we're going to distribute all this energy that we've drawn into our bodies by shaking it out.
So I want you to start to shake your legs and your arms and shake your entire body.
There's no right or wrong way to do this.
So just start shaking,
Shaking legs,
Shaking arms,
Shaking your whole body,
Moving it all around,
Distributing this energy.
And we're going to do this for a couple more seconds.
Just shaking vigorously.
And now coming to stillness,
Let's bring our hands together in prayer at our heart center and I'd like you to take one last deep inhale through the nose and exhale through the nose.
Closing the eyes and just taking a moment to go within and gently observe the body.
And knowing that as you do this practice daily,
You will experience more and more ease and flow.
And as you continue to align with this divine proportion,
You will find yourself moving deeper and deeper into sync with the world within you and around you.
Thank you so much for taking the time to meditate with me today and I look forward to meditating with you next time.
