Welcome to this well-being meditation.
You can practice it lying down or seated.
Just making sure that you're comfortable and supported and making the effort,
Taking the time in these next few moments to either adjust how you're sitting or lying down.
Make sure that you have what you need in terms of coverings or clothes to stay warm and comfortable.
And we'll begin by inviting the body along on this little journey back to well-being,
Which is your true nature.
Inviting the body along by letting it kind of have some small micro movements.
So as you begin to expand your inhale and breathe out more slowly,
Perhaps you can feel into some little wiggles or swaying movements just to somatically connect.
Longer,
Deeper breaths.
Little bit of movement of the body.
Perhaps there's some rocking or swaying side to side.
This could be imperceptible to somebody looking at you or it could very much be something more pronounced.
Some rolling or circling.
Some stretching.
And as you breathe more deeply and begin to entertain this idea of micro movements,
The invitation to the body is like,
Let my brain kind of not tell you what to do,
But this is a time where I'm moving out of the thinking,
Feeling,
Planning state into the feeling and sensing.
And when you invite the body along in this way,
There's a potential for it to show you what it needs.
To show you what it needs in terms of this is where I want some little bits of movement.
This is where I'm very happy with stillness.
Continuing to use the breath.
So the breath is the vehicle to explore the terrain of the feeling sensing body.
Using the breath as the vehicle and this inner exploration.
Cultivating the attitude of discovery.
Kind of erring on the side of wonder.
And if that's not accessible,
That's perfect.
Just going toward that sense of kindness and being your own ally.
As you begin to explore sensation through breath,
Through micro movements,
Any amount of movement,
Even a little twitching of a toe or a finger.
Even a hip circle or opening,
Closing the jaw,
Moving it side to side a few times.
Exploring where you can use breath and little movements to maybe even liberate some trapped,
Stuck places.
Or on a smaller scale,
But effective,
Using breath and micro movements to drop down from some layers of numbness into some feelings of connection.
Which is at the root of most of the things that we desire.
You know,
Connection is pretty core.
And when we're exploring connection to self,
There can be layers of discomfort along the way.
There can be layers of more than discomfort.
And there can be layers of relief that are contacted as well.
The root of it all,
Where you are traveling,
If there is a destination,
Which,
You know,
There mostly isn't,
But one very valid destination is connection.
Self-connection.
Connection to the body,
To the heart.
And as you breathe this way,
And perhaps continue to move this way,
Perhaps you would just want to be still.
All of it is valid as long as you are honoring what your body is asking for.
There's no way to do any of this wrong.
And the way that you know you're doing it right is that it feels true for you.
Perhaps feels a bit connected.
So one message a lot of us may have missed growing up is that,
You know,
You matter.
Your desires matter.
Your voice matters.
You matter.
And even just saying this to the body,
Because often we are,
You know,
Commanding the body,
The body's getting us through stuff,
Moving from one thing to the next.
And it can be a really beautiful thing to turn toward the body and listen.
You can listen by breathing and creating little patterns of movement for connection.
And you can even say to the body,
You matter.
Your desires matter.
The body has a voice.
It might not be an audible voice,
But it communicates.
And so you could even your voice matters,
Body.
Just moving toward this connection to the body with some care.
And as we go through this process,
Perhaps you are beginning to feel some sensation in the heart some sense of care in the heart.
When you say like body,
Your desires matter,
Your voice matters,
That voice emanates from the heart.
And so perhaps the heart is waking up a little and you can begin to use your movements and breath to notice what it's like in the center of the chest.
Whether there's constriction or openness,
Numbness or some sensations of tingling.
Is there a temperature there?
Is your awareness moved into the tops of the shoulders perhaps or the front of the chest?
Perhaps the back,
Upper back,
Behind the heart.
Just feeling the physical sensations of the body around the heart space.
Breathing into them,
Maybe moving them slightly.
Then the quality of the heart expression,
The way that you can sense it.
Maybe finding some stillness as you into the heart's expression in terms of sensation.
Just breathing right into the chest,
Right back out from the chest.
And then you could perhaps repeat these phrases to your own heart.
You matter,
Your desires matter,
Your voice matters.
Because you know your heart has a voice and sometimes we quiet it so that we can use the mind so that we can get through something,
Suppress desire in order to fit in,
In order to accomplish what needs to be done.
Perhaps to avoid the painful feelings that come up with the desires that are unmet with a voice that wasn't maybe perhaps in the past heard or honored.
And it's sometimes through these layers of grief or denial that we are able to contact again the fresh voice of the heart that never gives up,
That is never very far us.
Just seeing as you breathe in and out of the heart space and you've given it this message,
You matter,
Your desires matter,
Your voice matters.
What is that like to experience in your heart?
Making any sensation just right.
So there,
Like I said,
There could be pain,
There could be a physical ache somewhere,
There could be relief.
The heart could just start really wanting to communicate.
This can be an ongoing process,
You know,
Of repeating this meditation with the body,
With the heart.
And as you go sequentially,
Like cumulatively,
Will begin to have built a bridge of communication where the body and the heart,
Their voice,
Their desires are more and more accessible.
But in this moment,
Fully here,
Breathing into the body,
Breathing into the heart,
Washing the body and the heart with breath,
Letting each breath be kind of a blessing,
A blessing you back into connection with your heart,
Back into connection with your body.
Each breath,
What does that feel like?
And maybe beginning to wind this down with the question,
Like,
How can I tend to you?
Or something more natural to you,
That's what came to me.
How can I tend to you,
Heart and body?
What do you need?
And just waiting and listening for sensation or an idea or an image.
And this doesn't have to come right away,
It could come later after your practice even.
Just giving some time for some deep listening through breath to the body and heart now.
And if the awareness drifts,
Kindly,
Lovingly gathering your awareness back into the breath as it moves through the body,
Through the space of the heart,
Listening,
Just listening with sensation,
Listening with your breath,
What could be communicated in these moments,
In these final moments,
Just hearing with the body,
Hearing with the heart.
What do they have for you today?
Perhaps placing the left hand on the low belly,
The right hand on the heart,
Breathing from the body into the hands and from the hands into the body a few times,
Honoring the space of your power,
Creativity,
Intuition,
And the space of your devotion.
Then bringing the palms together at the heart,
Bowing your head to the wisdom of the body,
To the wisdom of the heart.
Being willing to move forward with deeper connection to those places,
To those access points,
To your deepest wisdom.
Namaste.
