Metta Tree Meditation And Breath Work

This is guided meditation that begins with a short box breathwork session. The live recorded meditation is within the framework of a metta or loving kindness meditation using the Metta Tree as an object of attention. The loving kindness meditation is accompanied by a visualization of a tree within our subconscious. The hand pan and Native American Flute, and the soft Santa Clara River musically accompany the meditation.

Transcript

So let us get ourselves in a place where we're going to breathe together and then we can move into meditation and sort of guide us into that.

Just beginning to go back into introspection,

You may remember what that was like where you were simply breathing in a way that made sense for you.

Breathing primarily your nasal breath way and as you release kind of feeling that feeling of release.

Maybe you experienced some of that today of drawing something in and then letting it all go.

With your next breath in,

Maybe drawing your intention back into your experience,

Just breathing it in.

Remember the I am statement that you used.

I'm going to start to give us a little bit of a cadence but remind you of our mechanics of our breath work.

Moving towards activating and bringing oxygen into the lower lobes,

Lungs,

Bronchitis way down low by breathing in and allowing your diaphragm to participate.

Breathing in,

Letting the belly rise,

Creating that vacuum container and then releasing.

It's okay to make noise if that makes sense to you in this practice today or move your hands or head or body.

What do you need for your breath work practice today?

Taking a giant breath in through your nasal breath way,

Expand belly,

Ribs and heart and then releasing.

Do one more like that all the way up and then releasing.

I'm going to give us a cadence.

Breathing in for a count of five,

Four,

Three,

Two,

One,

Now release.

Five,

Four,

Three,

Two,

One,

Now in.

Five,

Four,

Three,

Two,

Now release.

We start to add here,

Breathing in,

Five,

Four,

Three,

Listen to the cues,

Now hold,

Five,

Four,

Three,

Two,

Now release.

Five,

Four,

Three,

Two,

Now hold.

Five,

Four,

Three,

Two,

Now in for five.

Now hold for five.

Now release for five.

Now holding for five.

Breathing in for six,

Five,

Four,

Three,

Two,

Now hold.

Six,

Five,

Four,

Three,

Two,

Now release.

One for six.

Now holding at the bottom for six.

Breathing in for seven,

Six,

Five,

Big breath,

Two and one,

Now hold.

Seven,

Six,

Five,

Four,

Three,

Two,

And releasing.

Seven counts.

Then holding at the bottom for seven counts.

Expanding to eight counts in,

Eight,

Seven,

Six,

Five,

Opening to the ribs,

The heart,

And now holding for eight,

Feeling that connection to holding that oxygen,

That full apnea,

And then releasing for eight.

Moving into neutral apnea,

Holding for eight.

Take a giant breath in,

Releasing fully.

Take a breath in,

And releasing fully.

This box is going to be your home base.

It can be five,

It can be six,

It can be seven,

It can be eight.

I want you to see if you can begin to open up a visualization with yourself.

I'm opening up a visualization with myself.

I want you to see if you can begin to see a sea of blue,

Maybe like the sky outside,

The ocean that you heard earlier.

Moving into that breath whenever you need it.

Maybe you see the color blue,

Maybe you see the sky,

Or maybe you see the ocean.

Notice it,

What sensations does that color blue bring for you?

Maybe calm,

Maybe ease,

Maybe self-reflect.

I want you to see if you can begin to visualize a doorway in that sea of blue.

It could be any shape,

Any color,

Any size.

Go up and look at this door.

Its imperfections,

Its cuts,

Its scrapes,

Maybe many layers of paint.

The knocker,

The doorknob.

As you inspect this door,

It may be unfamiliar to you or it might be very familiar to you.

Regardless,

I want you to go ahead and open this door.

As you open the door,

It's as though it's welcoming you in,

Saying,

Come on in.

You'll notice as you walk through this door,

There is a descending set of stairs,

Ten steps.

As we walk down these stairs together,

Your body may become more and more at ease,

More and more calm,

Maybe more and more connected.

I want you to begin to walk down the tenth step,

Just letting go of the resistance that maybe you sometimes hold in your feet,

Ankles.

Standing down the stairs to the ninth and the eighth,

You may feel a release in your legs,

Your knees.

Maybe you're saying,

Hey,

I'm letting go of this resistance in this space of my body.

As we walk down the seventh and sixth step,

Begin to notice that space right near your hips,

Where the belly is,

Maybe the place where you sometimes hold tension,

Maybe sometimes where you hold experiences,

And allowing a smile to form behind.

What would that feel like if your hips were smiling from the inside?

Feeling that sensation from hip to hip.

Continue down the fifth step before letting that smile begin to drift up the body until it lands somewhere near the space behind your heart,

Shining the space behind your heart with a smile.

Descending down the third,

Second step,

Feeling shoulders relaxing,

The throat relaxing.

The cheeks,

The chin.

Relaxing your space,

Sometimes where you hold emotion in your brow,

Letting the forehead relax.

The ears drop away,

The shoulders drop away from the ears.

And arriving at the bottom.

As you arrive at the bottom,

You'll notice there is a path.

This might be a familiar path,

It may be quite unfamiliar.

Regardless it is calling you to walk.

As you walk down the path,

You may notice flowers,

Trees,

Plants,

Animals.

Make a story around any of them,

Simply notice them.

Noticing this place where your body is at ease,

Where your mind is finding its way into ease.

And here you are just on a journey,

Deep within the subconscious,

Journeying along your path.

You'll notice at the end of this path as it winds and curves and moves,

There is a giant tree.

It almost appears as though the tree is on fire,

But it is simply the sun behind it radiating such a glow,

A powerful glow.

The same glow that sometimes you feel when you're excited or creative,

Or when you're attracted to your own power,

You feel that solar plexus charge.

I want you to walk up to that tree,

In all of its beauty and majesty,

Its glow.

You'll notice its branches,

Its powerful branches.

From each one of the limbs,

There is a ribbon.

Go ahead and reach up for the ribbon that most calls to you.

Pulling down that ribbon,

You'll notice there is writing upon it.

This writing is your intention for today,

That I am statement that you created for today's session,

Today,

For this week,

For this month.

See the words,

I am safe.

I am whole,

I am complete,

I am focused.

The words that you wrote upon your candle are now appearing right here.

I want you to take that ribbon and tie it to your wrist.

Taking this physical thing from your subconscious that you created and placing it upon your wrist.

Feeling that energy,

That charge,

Connecting the mental thought to the physical creation.

As you walk away from the tree with this new gift,

This gift that you've given yourself.

Walking away from the tree,

Back down the path,

Passing your familiar friends,

The plants,

Trees,

The flowers.

You begin to notice something on the side of the path,

Maybe what you didn't see before.

Just a small pond,

No wind,

No ripples,

Just a reflective pond.

The same blue that you saw in the sky or that area that you saw the door.

You look down into this pond,

You see your image.

The problem is,

Or the difference is,

It's not your image today,

You notice something different.

That intention that you wrote and tied to your wrist is now embodied.

The image of you embodied in your intention,

They may carry with it new habits,

New relationships,

Or maybe removed habits,

Removed relationships.

What do you see different in this embodiment of your intention as you look down into the pond?

What does your face look like,

Your body,

New habits?

What do you see?

You will spend a few moments here with you and your intention embodied.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

You will spend a few moments here with your intention.

Reviews

Beautiful visualization and breath work.
Feeling great after it!
Thank you 🙏🏼

Love the journey!

Thank you so much for this Beautiful breathwork and Meditation. 💜🙏💜✨✨✨🐕

The journey is for each of us to embrace and endure. This is a beautiful practice connecting with in 🙏🏻💙