Welcome.
Today's meditation is designed to help us all start fresh.
So let's begin by finding a comfortable seat.
Whether you're on a chair with the feet flat on the ground,
You're sitting on a meditation cushion or on the ground,
The hip bones really steady and even on the earth,
Or maybe you're even lying down.
Just make sure wherever you are you feel the sense of your spine being straight,
Strong,
At ease.
I'm going to take a nice deep inhale through the nose.
Let's exhale through the mouth.
Inhale through the nose.
Exhale through the mouth.
Inhale through the nose.
Exhale through the mouth.
And then begin to breathe in and out through the nose,
Letting the breaths come in deep and steady.
And perhaps you can find each inhale here as a new reset.
Like you're hitting the reset button.
Each time you inhale,
You're starting a new sequence,
A new moment,
A new opportunity.
This next inhale doesn't have to be defined by the previous exhale.
Notice the fresh cool air.
The invigoration,
The energy through the body with each inhale.
As you breathe here,
You know,
No matter what has happened in the past,
It doesn't have to define your present or future.
You choose who you want to be in each moment.
You choose who you want to be in each moment.
You choose who you want to be at each moment.
We're going to do some breath work here to help us get rid of anything we're holding on to,
Anything from the past that it is time to let go of so that we can face the future as we want to face it,
As we want to be with our highest integrity.
So if you do have lower high blood pressure,
If you're pregnant,
Have cataracts,
A heart condition,
Or at any point you feel fatigued,
Please do not participate.
You can just breathe in and out steadily as we've been doing.
Otherwise,
We'll be working with Kapalabhati breath.
And this is a strong exhale through the nose,
A forceful exhale through the nose that's followed by a passive inhale.
So we press out strongly through the nose on the exhale and the inhale just comes in really quickly,
Easily,
Kind of passively.
You should feel a little pump in the belly with each exhale.
So we're going to do this 20 times.
Of course,
You take it at your own pace.
And I will begin to lead you.
So let's inhale,
But most of the way,
Full breath,
Exhale,
Full breath,
Inhale halfway.
Let's begin.
Nice next inhale,
Take it full.
A full exhale.
Another breath in.
And exhale.
Another 20 times,
Inhale halfway.
Take an inhale.
Exhale.
Full breath.
And breath out.
Notice how your body feels after that breath work.
Maybe it feels like there's a little more space for your breath and for the new.
In your mind's eye,
Begin to see and vision,
Recall what it is you want your future to be.
How do you want,
Wish and want to be as you move forward?
What will change within you to make that possible?
Or if that feels like too much,
Can you simply be what you want to be?
T.
S.
Eliot says,
Every moment is a fresh beginning.
And I invite you with each inhale to feel that fresh beginning to reset so that with each breath,
You get to mindfully choose exactly who you want to be.
Thank you so much for listening.
Namaste.
