Welcome to this meditation space.
For this meditation we will use the breath to create space within,
To be able to receive what is coming.
It is a perfect practice for a new moon.
Please sit comfortably on a chair,
A cushion or a mat.
If your back tends to round in this posture,
Put a cushion or blanket just under the back of your buttocks.
To tilt the pelvis slightly forward,
Cover up to stay warm.
Pull your arms back,
Interlock your fingers behind your back.
Take a deep breath and push your heart gently to the sky.
Bring your shoulder blades together and exhale softly,
Releasing your fingers,
Release your arms and sit nice and tall.
Skin is slightly tucked in to lengthen the neck.
Shoulders and arms are relaxed,
Hands placed in your lap,
One on top of the other or on your knees,
Palms resting down.
Bring some weight back into your pelvis,
Your base.
With each inhalation let it drop down and with each exhalation lengthen your spine,
Allowing your rib cage to take its full dimension,
Your abdomen to unfold,
Creating space for your breathing.
Take your time to settle into the posture,
To fully embody it in all its dimensions,
External and internal.
Relax your face,
Feel it widening out to the sides.
Your jaws are relaxed,
Your forehead broadens,
Your eyes retract slightly backwards,
Feel them gently rotate as if you wanted to look inside.
Rub your hands one against the other,
Generating heat between your palms.
Once you feel the heat,
Gently cup your hands over your closed eyes and feel the warmth,
The healing power of your palms.
Gently press the hands to the sides of your face and release them to rest on your knees or in your lap.
You have nothing to do,
Nowhere to go.
You are just sitting here peacefully,
Observing what is there,
What is here,
Being with what simply is,
Sitting here in the infinity of the present moment.
Take a few breaths through your nose just to settle in this space and time.
Take a few breaths to arrive in your body.
Take a few breaths to bring your attention on the rise and fall movements of your breath.
Inhale and exhale to your heart,
Feel your chest expanding and receding.
Inhale and exhale to your abdomen,
Feel it widening and hollowing.
Inhale and let the oxygen come in and fill your lungs and your head with fresh air.
Exhale,
Breathe it all out,
Empty your lungs softly,
Create a vacuum in your chest and mind.
Again breathe in fresh air from outside through your nose,
Fill the vacuum in your chest and mind with a sense of satisfaction and breathe out gently without pushing hard,
Just channeling the air coming out with a sense of relief.
And again breathe in as if the air was blowing through your head,
Freshening it up like a summer breeze through the windows and breathe the air out and let it swirl out any dust or dirt cleaning your brain.
Again breathe in and let the air browse through your body,
Refreshing your whole body and breathe out and let the air carry out all impurities or residues of all sorts.
Again breathe in and let the air pervade all layers of your body to your core,
Your midline,
Your bones and breathe out from your bones to your tissues,
Muscles,
Fluids and exhale through your whole skin.
Let your body be your breath,
Feel your whole body expanding with the inhalation and receding with the exhalation.
Like the ocean tide unceasingly rising and falling,
Washing up the shore,
Showering your whole being with fresh air.
Let your body breathe gently and quietly,
Following your own pace,
Refreshed and restored.
Now notice this little moment before the inhalation dives into the exhalation and before the exhalation rises back into the inhalation.
This subtle transition where the breath holds for a second in suspension,
This little pause,
A moment of silence.
Without any strain on your breath,
Pause a little longer with each breath,
Extend that pause and feel its depth.
Feel how this tiny moment is empty,
Creating space between your inhales and exhales,
Creating space between your thoughts.
Feel how silence is rising in this interstice.
And slowly extend this space between your thoughts to let silence settle down.
And simply watch,
Observe what is arising from that silence.
Maybe silence is enough and is what is needed right now.
Silence is a scarce luxury.
Maybe silence is the fertile ground from which new ideas,
New insights will sprout.
Let them be seeds for now.
Just observe with compassion and care whatever forms.
Observe without naming or labeling.
Let your curiosity be without ambition and desire.
Let your curiosity be awareness.
Observe what arises and let it float away for now.
No need to grasp or catch anything.
What arises is like clouds forming in the sky.
No matter how many clouds,
They will all pass and your clear conscious will continuously shine behind,
Available for whatever is there.
No matter how many clouds,
They will all pass and your clear conscious will continuously shine behind,
Available for whatever is there.
No matter how many clouds,
They will all pass and your clear conscious will continuously shine behind.
Now is the time to slowly get out of your meditation.
Slowly open your eyes,
Return to the shapes and colors around you.
Take a few more breaths here.
Take your time to get out of the sitting posture.
Roll over on all fours,
Extend your right leg backwards,
Toes on the ground,
Heel pulling backward,
Release the knee.
Come back,
Move to the left leg,
Stretch it backwards,
Relax the knee.
And now bring both knees under the hips and the hands under the shoulders.
On your next inhale,
Turn the sacrum up to the sky,
The spine drops down,
The heart and the head open forward and up.
Exhale,
The sacrum descends towards the knees and the spine rounds like a snake that curls.
The head comes in last.
Push the back towards the sky.
And inhale again,
Turn the sacrum to the sky,
Flex the spine,
The heart and the head open last.
And exhale,
The sacrum turns downwards and the column rounds,
The head comes in last.
Push the back towards the sky by pressing the hands into the ground.
Exhale for three more breaths.
And now come back to sitting.
Close your eyes.
Take another long breath here,
Pause when the lungs are full and then slowly release exhaling through your mouth like a sigh.
Open your eyes to return quietly to the flow of the day.
Thank you for listening.
Namaste.
