Welcome to coming into balance,
A simple meditation with Sammy Aaron.
So begin by settling into a comfortable supported space.
Wiggle around to release any tension you're holding and then take in a full breath.
As you exhale visualize that you're releasing all tightness in your body as you bring your spine and shoulders into alignment.
Take another full breath and as you exhale visualize that all the busyness in your brain could also just settle as if your out breath could draw the thoughts down to the floor around you.
With your next slow deep breath bring your attention to your heart and notice is there a particular thought,
Worry,
Decision,
Or grief that's tugging at your heartstrings and set an intention to offer the gifts of this meditation to it.
Let today's practice bring a little compassion,
Gentleness,
And ease to whatever the focus is at your heart.
As I begin to guide you through various areas of the body simply follow your breath and visualize the sensations you notice.
Pay attention to any tension or gripping that you could release as we move through the body.
So take another full in-breath and as you exhale bring your attention to the soles of your feet.
Let your focus be on the center of the arches and visualize your connection through your feet directly to gravity and the earth beneath you as if you could send imaginary roots reaching down from your feet into the soil beneath.
Imagine that your next in-breath could draw in this sense of deep rootedness and your out-breath could soften,
Release through the soles of your feet with a sense of dropping into the tug of gravity.
You feel the deep connection of your physical body to the earth.
With your next in-breath imagine that you could bring that sense of rootedness from the earth up through your feet and legs and into the pelvic floor.
Feeling grounded and rooted now through both legs,
Your bottom,
Your tailbone and as you exhale visualize again your release through the pelvis,
Hips and legs back into the earth.
With the next few breaths let your thoughts move through areas of your life and relationships that help you feel rooted,
Grounded,
Supported and stable.
With your next in-breath draw your attention to the soft belly below the navel and to the flow of fluids throughout your body.
Visualize the flow of blood from the heart throughout the bloodstream,
The flow of urine through the bladder,
The movement of fluid through the spine and the brain,
The up swell of your tears and the moisture in your nose and sinuses.
Notice the texture and taste of your own saliva as you tune into the fluidity and movement throughout your body.
And with the next few breaths let your thoughts meander through the flow of your life.
The movement of people,
Places,
Events and things as they've come into your awareness and space and the flow as they've drifted away.
Visualize which events in your life have flowed easily and which have had to wind their way around great boulders,
Dams or over whitewater rapids.
With your next in-breath bring your attention to your upper belly,
The solar plexus area.
This is your power center,
Your digestive fire.
Visualize how your body,
Your stomach and all other aspects of digestion know how to keep just what's healthy and nutritious from the foods you eat and then how to remove and eliminate whatever isn't needed.
Your body knows how to separate what it needs from what it doesn't.
Visualize the metaphors of power and fire in your life.
What aspects of your life have you lit a fire under?
Which have you put on the back burner?
What bridges have you burned?
And which fires are just itching to ignite?
With the next couple of breaths notice what has gone up in smoke and what passions are burning to come into your life and pay special attention to your own sense of personal strength while you breathe.
With your next in-breath bring your attention to your heart.
You visualize its beating and pumping life through your bloodstream.
You notice the flow of air in and throughout the chest,
In the lungs and the release of breath through the chest and the throat.
You bring your attention to your inner heart and its focus on yourself,
How you talk to and about yourself,
The emotions and personality and memories that identify you to yourself.
And you notice your outer heart and its relationship to the outer world and everyone and everything in it.
You draw your attention to your left hand and feel into the left palm.
This is the receiving hand.
There's a fleeting memory of all that you've received from others drawing from your palm up the left arm,
Past the armpit and into the heart.
The stored emotions and experiences of your life settled into your heart and mind.
And you perceive how you share those same emotions and memories out past the right arm and through the right palm you bring into your awareness all that you give and have given to others with love and compassion and from your own deep awareness and for the next breath or two visualize the breath and all that goes with it flowing in through the left hand straight through the heart continuing its journey out through the right hand touching everyone and everything in your awareness.
Then bring your focus into your throat,
Your mouth,
Ears and nose and with your next in-breath notice the activity of your body as it receives the breath through your nostrils.
Become aware of the powerful activity of your senses of smell and taste and hearing.
Visualize your ability to speak and your sense of articulation and expression of song,
Poetry and emotion.
Notice the awareness of sound and aroma floating in on the ether to inform you of your surroundings to keep you safe and aware.
With the next breath bring to mind the actions of these three important senses and set an intention to bring in nurturing and supportive and healthy food,
Conversation,
Aromas and sounds.
Then bring your attention to your forehead and the crown of the head with your next breath.
To your awareness of your third eye resting just between the eyebrows and to the very top of your head at the soft spot of the crown.
Letting slow smooth breaths draw your thoughts to these two energy areas your connection to the abstract,
Your senses of thought and imagination and dreams,
Your sense of vision and memory,
Your intuition and sixth sense,
Your connection to spirit,
To all that is,
To all that is interconnected,
Your sense of eternity and infinity.
There's a sense that you could emanate roots from the crown of your head out into the heavens in the same way that you rooted from your feet down into the earth.
Finding your connection to the moon and sun and planets,
To solar systems and galaxies.
Finding yourself tethered and supported between earth and the heavens and you breathe.
You are here in this moment open to the full balance of all your energy senses through the roots at your feet and the earth,
The base of the pelvis and the torso,
Through the flow of water and fluid and life at the low belly,
Through the power and fire strength at the solar plexus,
Through the gentleness,
The emotions at your heart,
Inner heart and outer heart,
The expression of your deepest desires,
Love,
Connection through the openness at the throat,
The ears,
The nose,
The expression of who you are expressing all your other energies through your language,
Communication,
Drawing in sounds,
Breath and aroma.
You find your awareness,
The third eye and the crown,
Open to your intellect and open to what you can only imagine.
Feeling yourself tethered,
Grounded,
Connected between the earth and the heavens and you breathe.
Take another full inhalation and exhalation and gently begin to gather your energies at the crown and the forehead to draw them back into your normal awareness,
Remembering that the connection is still there but now it's as if that connection is softened like the petals of a tulip gently closing up for the night.
Bring your awareness to your throat and nose and mouth and do the same.
Remembering your connection to your senses of hearing and taste and smell but now feeling them open while you soften the heightened awareness.
Move your focus to your heart,
Your inner and outer heart and with another in- breath and out-breath settle into pure compassion from within and without feeling your heart center supported and open without any sense of vulnerability.
Move your attention to your fire center,
Revel in your strength and then let it soften in a slow burn,
Ready to come to full flame when needed.
Drop your thoughts into the low belly,
Into the flow,
The cycles of life,
The memory of constant change and with an in-breath surrender to it,
Gently drawing your awareness to its everyday sense,
Feeling open to the movement yet with a sense of closure and softening.
And finally come back to your roots,
The pelvis and the pelvic floor rooted energetically down through your legs to your feet and out into the earth.
Each breath reminding you that you are supported and grounded through all that is.
With your next slow deep breath bring your attention back to your heart,
Back to the thought or a decision or grief that was tugging at your heartstrings at the beginning of this meditation and visualize your intention to offer the gifts of this meditation to it.
Let today's practice bring compassion,
Gentleness and ease to whatever the focus is at your heart and through the balance of all that reflects and represents who you are.
May you take this stillness and flow out into the rest of your day to share with everyone that you meet.
