Welcome.
Find a comfortable position for our meditation together.
Perhaps seated,
Supported,
With your feet flat on the ground,
Or perhaps you prefer to lie down.
Just find somewhere comfortable,
Easy,
And take a few moments to stretch the body if it would feel good,
Maybe a release through the neck or a slight draw of the shoulder blades together behind you.
And if you're comfortable,
Close down your eyes,
Letting your attention come to your body.
Noticing if there's any final adjustments that would help create more ease,
Stability,
Comfort.
And then just a simple practice of awareness to begin.
What can you notice in the sensations on your body?
Maybe you feel the touch of the clothing on your skin,
The gentle light behind your closed eyes.
Maybe there's a temperature or texture you can sense on the skin.
Go a little deeper and feel underneath your skin,
Muscles,
Bones,
Organs.
What can you notice?
Just a practice of being aware of what's here,
A gentle allowing of whatever you notice.
Letting your attention a little deeper still and notice your breathing.
No need to change or edit the breath.
Just bring your awareness to the sensation.
Where do you feel your inhale breath?
What sensations are there on your exhale?
And maybe just by bringing your attention to your breath,
It might shift a little.
Maybe it slows down a fraction.
Just notice your body is breathing and you can feel the sensation as it comes and goes.
Together we'll use the breath,
The body,
The mind.
Together in a visualization of the energy of the breath moving through the body.
You can do this in your own way,
In your own time,
In your own breath pattern.
I'll explain and then we'll do it together.
You'll have some time to explore it on your own.
Take an easy breath in and an easy breath out.
As you inhale,
Imagine your breath floods down to the chest and into the lower belly.
And then as you exhale,
The belly relaxes and chest relaxes,
The breath empties.
A few rounds together,
Inhaling into the chest and into the lower belly.
Exhale relaxing your lower belly and your chest.
Continue on your own,
Inhaling to the lower belly.
Exhale softening the body.
You might like to put a hand on your lower abdomen as you breathe.
Continue inhaling gently to your lower belly.
No force,
No pressure.
Just expanding.
And then as you exhale,
Letting the body soften.
Breathing into the lower belly,
Breathing out to soften.
Another few rounds on your own.
Breathing down into the lower abdomen and softening everything as you exhale.
Just one more.
Inhale to the lower belly.
Exhale to soften.
Let go of the visualization and just notice as you relax,
Let the breath go back to natural.
Notice if there's been any shift.
Maybe you feel slightly more present,
Centered,
Or aware that you're here.
Maybe you're noticing what's coming up in the body or the mind.
Any awareness is good.
It's good to notice.
For the next round,
We'll guide you through.
We'll inhale to the lower belly and then visualize the energy of the breath moving down the legs,
Grounding you towards the pole at the center of the earth.
Start with an easy inhale,
A clearing exhale breath.
Inhale to the lower belly,
Expanding.
Exhaling the energy of the breath down the legs,
Soles of the feet,
Towards the center of the earth.
Inhale into the lower belly,
Exhaling down towards the center of the earth.
A few rounds on your own,
Your breath timing and pace.
Inhaling to your lower belly,
Exhaling to the center of the earth.
Continue on your own.
Feeling as you inhale,
Breath pulls at your center,
Your lower abdomen.
And as you exhale,
That energy radiates downward into the pull of gravity that originates at the center of the earth,
Breathing in down your central column and then the energy extending down to the center of the earth.
Let yourself give in to this pull of gravity,
Holding you,
Steadying you,
Stabilizing you.
Take just two more rounds.
Inhale to the lower belly,
Exhaling down to the center of the earth.
One more time,
Inhale to the lower belly,
Exhaling,
Feel that pull downward.
And then let go of that visualization.
Let go of any pull on your breath and just let it be natural.
Soften your eyes,
Soften your edges,
And just notice what's here.
Perhaps there's a possibility of more groundedness,
Quality of centeredness.
Notice what's here.
Now bring your awareness to the center of your chest,
In the area of your heart.
You could even put your hand there.
Just letting your awareness rest in the space of your heart.
Full attention,
The center of the chest.
Imagine as you inhale,
There's an opening in the center of the chest.
And as you exhale,
A gentle relaxation.
Inhaling to the heart space,
Gentle opening.
Exhale,
Softening.
Keep going,
Breathing into the center of the chest.
Exhale allowing yourself to soften.
Inhale to the center of the chest.
Exhale softly.
If you like this,
The awareness on the chest,
The inhales opening the center of the heart.
Exhale softening around the edges.
Perhaps you notice a sensation,
An emotion,
A feeling,
A reaction.
Notice what's revealed to you here.
Just letting yourself feel what arises with a gentle awareness.
Inhaling to the center of the heart.
Gentle opening.
Exhale slow,
Sweet softening.
Continue just a few more breaths.
Giving yourself permission to notice with compassion what arises with the attention on the heart.
Giving yourself the time to slow down and tune in is such a gift.
Taking the time to bring attention to your heart space can help your mind and body and nervous system work together in more harmony.
So trust that these moments that you spend tuning in and breathing are powerful,
Profound and healing.
Take a moment to thank yourself for taking time,
For prioritizing yourself.
Take a moment of gratitude for your heart holding you here,
For your breath,
For everything you have and everything you are.
Then soften any control of the breath and just linger for a few more moments here.
Noticing the impact of your practice.
Giving yourself gratitude and acknowledgement so you can take this energy with you through your day.
Thank you for joining me for this meditation practice.
Namaste.
