So whether you're laying or sitting,
Just feel that the back of your throat and the back of your neck is aligned with your pelvic floor.
So that you're just starting to bring awareness to the straight line of energy that runs up and down your spinal cord,
Up and down your body.
If you are in a safe space where you feel comfortable to do so,
You can let your eyes close at any time.
You can take a nice big cleansing breath to begin.
You can inhale through the nose that's long and deep and slow.
And then as you exhale,
Let all of it go.
And same,
A long,
Deep and slow exhale.
And when you think you're at the bottom of your exhale,
See if you can push out just a little bit more air to fully empty yourself.
And you can do a few more rounds of breath like that.
Inhaling a little bit more than usual,
Exhaling a little bit more than usual if you really like to cleanse out the system a bit more.
Just a bit more.
But at any point if you feel like you're ready to just let your body breathe on its own,
You can do that at any point.
You can soften your forehead and your eyebrows.
Soften the eyelids so that all those tiny muscles around the eyelids that scrunch up when you squint,
Feel those muscles even soften.
Relax your jaw.
Relax the shoulders down away from the ears.
Soften your glutes and your pelvic floor and let yourself be supported by the surface that is supporting you.
Maybe paying attention to whatever is making contact with your seat,
Whether you're laying down or sitting.
Just paying attention to that space right where your body meets the surface that is supporting you.
Just remind yourself of that support that you have.
You can release the need to hold anything up too tightly or feeling maybe like there is an anchor coming down from your seat.
You can visualize an anchor that is in the ocean.
An anchor that comes down is not gluing this ship into one place.
You can't move.
You have to stay still the whole time.
The anchor is grounding and allows you to stay in a certain vicinity,
But you still have the freedom to move around,
To explore,
To change position at any point if something becomes numb or if your body's wanting that.
So I find this anchor visualization is helpful in a lot of different areas in life.
And it's kind of that freedom that comes with restraints,
The freedom that comes from having a grounding force or a schedule.
So just allow a wave of softness to take over your body from head to toe.
And maybe seeing this as something specific.
Maybe you see like a shiny sheet kind of falling over your head or a misty cloud like thing that's surrounding your body.
Just allow yourself to feel soft,
Every muscle in the body.
And notice where your mind is at.
That is a part of the practice also.
Sometimes our mind can be speaking quite loudly,
Can be trying to label or make judgments on what we're experiencing.
Sometimes it wants to get ahead of schedule and plan things in our spare time or think back to ways we can improve,
Spending more time in the past.
So our mind is really the time traveler can travel to the past,
To the future,
To potential futures,
To wished pasts.
But using this meditation practice as your time to be the observer.
Observe where the mind wants to go.
And this is a practice so it is difficult.
Some days it does get easier,
Other days.
But the breath and the bodily sensations are an anchor for us to stay in the present moment.
We notice the mind wanders off just gently noticing that and guiding the awareness back to the moment to the breath to the senses.
On that note,
Let's bring all of our awareness into the ears.
Gently guiding all of your awareness into your ears.
Letting your awareness,
Fill up the ears,
Noticing the unique shape of your ears,
That allows for unique sounds to enter your ears.
And just paying attention to all the different layers of sounds that you can hear.
Softening your forehead and your shoulders as you do so.
Allowing your body to receive this listening.
Listening to all the different sounds outside of the body.
Maybe if you're in a loud environment hearing all those different sounds as a part of a symphony.
And if you're in a quiet environment hearing those humming sounds that drone of the universe around you.
Hearing the sounds within your body as well.
Hearing your own heartbeat.
The sound of your breath entering your body.
And as you listen to that unique rhythm of your own heartbeat.
Notice where your heart is sitting in the body.
Oftentimes for myself,
My heart wants to hide in this cave shape at the shoulders create when they come forward and the heart comes back.
So just letting your heart kind of walk out of that cave,
Let your heart come forward.
Feel broadness across your collarbones.
Feel the air,
Able to enter the lungs with a bit more ease.
And then noticing how the rest of your body responds to this proud heart center.
Sometimes we create more of a curve in our lower back.
So just gently tucking the navel toward the spine to support your lower back.
Sometimes the head wants to come back.
So gently,
And really slightly tucking the chin toward the chest,
So that you feel that straight line up the back of your neck.
And feel that space you're creating from your heart into the mind.
Feel the space you're creating from your tailbone from the base of your spine through the lower back,
The middle back,
The upper back in between the shoulders,
The back of your neck,
And the crown of your head.
Every time your body takes a gentle inhale the crown of your head gets a tiny bit taller.
Every time your body takes a gentle exhale your sit bones root down a little bit deeper.
With your attention back on the ears.
Really release any tension from the ears,
From the jaw,
From the neck and the shoulders.
Let your forehead be soft,
So that you almost feel like all of the muscles in your head are hanging off of the bones slightly.
Releasing the grip releasing any expression on the face.
And then noticing that pulsing sensation of your ears.
Notice the space in between both of your ears.
Feel the pulsing of the ears being magnetically drawn to one another.
As your awareness meets together at that space right in between the inner ears.
Letting your awareness rest here just letting the jaw and the tongue and the cheek soften even more.
And allowing your awareness to gently float up above the nasal cavity and beneath the crown of your head.
And then the retinol gland.
Noticing the pulsing sensation of the space between the eyebrows.
Noticing anything that you see in your own internal landscape.
Noticing if what you see is linked to what you hear.
Not putting a label or making any judgments about what it is that you see or hear.
Just being in the sense of sight,
Being in the sense of hearing.
This is not a thinking process.
This is an energetic listening.
Bring your awareness into your nose.
Paying attention to the air as it enters your nose and brushes against the hairs in your nose and travels to wherever it goes.
Sometimes our breath is pretty shallow and stays mostly in the mind.
Sometimes it travels deeper into the heart space and the lungs.
Sometimes it can travel even deeper into the lower belly.
In the stomach and even to every corner and edge of your body.
Just letting your breath be as big as it wants to be.
Or as small as it wants to be.
As you bring some attention into your heart center.
And with attention resting in your heart,
Just feeling the deep sense of gratitude that exists in your heart center.
And sometimes we can have trouble finding things to be grateful for,
Living in a constant state of want and need.
And taking this time to remind yourself of all the things that you already have to be incredibly grateful for.
Your ability to hear the words that I'm speaking.
Your ability to listen,
To be in a space where you can be sitting and listening to these words.
Your ability to see whatever it is that you see.
Your body for breathing.
Your body for pumping your heart without any of your doing.
Your stomach for digesting your food for you.
Your skin for keeping all of your organs together,
Your skeleton,
Everything about your body that is so perfectly made to keep you alive.
For a long time.
Just reminding yourself of the wonder that is your own body.
Your unique perspective.
Your unique mind and thoughts.
Reminding yourself to have compassion for yourself.
All that you have experienced.
All that you will experience all that you are currently experiencing.
Being kind and patient to yourself on your journey.
Trusting that everything happens exactly as it should.
Even when it doesn't feel like it.
Even when that is a painful thought.
We can all trust that one day everything will make sense sooner or later.
And feeling all of that love and light and compassion and gratitude that exists in your heart,
In your body.
And reminding yourself that you must give these things to yourself in order to fully give them to others.
And sometimes we get stuck going through the motions of life.
We're confused by we're not seeing the result because we're doing the thing.
Until we put our entire heart,
Our entire being into ourselves,
Then we can put it into the world.
Doing those acknowledgments of what your body is asking for.
Completing those things that your body needs.
Can repeat to yourself the following affirmations and feeling the sensations of the words within yourself.
I am love.
I am light.
I am confident with who I am.
Knowing at my core,
I am love.
I am creative.
I am joyful.
I am worthy of pleasure.
I am safe.
I am secure and supported in all realms,
On all timelines,
In all ways.
I am love.
I am light at my core.
And I am honest with myself,
In my communications with myself.
And that is what allows me to be honest with others.
I communicate the deepest truth that I am love to myself.
And therefore communicating love to the world.
I allow my heart to speak for me.
I trust my intuition and my inner guide and my gut feelings.
I trust these sensations from my body.
They are messages.
I see myself clearly,
Which allows me to see the world clearly.
I am connected clearly to source energy.
Whatever energy it is that created all of life,
I am life.
Therefore,
I am connected clearly to source energy.
I am connected to the support of my angels and my spirit team around me.
And I listen to their messages that can be heard in songs,
In random words from overheard conversations that stick out or resonate.
In urges to write or speak.
In artwork,
In friendship,
And in love.
I love myself fully and deeply.
And just take a moment to allow these messages to soak into your cells.
And feeling that deep love for yourself,
Knowing that that is what allows you to love others fully.
You can bring some attention back to your sense of sound,
Hearing the space that you're in.
You can start to see where your body is in space.
Kind of seeing your body in the room that you are in.
You can begin to call air back into the body and take some conscious deep breaths.
Feeling yourself fill up a bit more fully than when we first started this practice.
Your energy centers are cleared,
Your body is at ease,
So the breath can flow freely.
If it feels like something you want to do,
You can bring your hands to prayer position at heart center,
Feeling the palms and fingers pulsing into each other,
Feeling your heart pulsing into your thumbs and your thumbs back into your heart.
Feeling all of that power that you have.
As you gently bow your head to that power to love to everyone in this space who has completed this practice with you to your highest self to source and spirit and thinking yourself deeply for showing up.
May this continue to heal you throughout the rest of your days and nights,
And may you bring this love into everything that you do and to everyone that you see.
Namaste.
