Welcome.
I am so glad that you chose me as your guide today.
I invite you to find a comfortable seated position or lying down if that calls to you.
Ensure that wherever you find yourself,
You feel at ease and comfortable.
Making any last adjustments so that through this practice you may be able to focus on your internal chatter rather than physical sensation.
We'll begin by simply noticing where we are at in this moment.
What our minds are telling us.
What we're planning for our day for the week.
Simply taking notice without any judgment.
Notice how you feel.
Simply where we are starting from.
Now draw your attention again without changing anything to your breath.
Is it more shallow in this moment or have you already begun to deepen breath?
Drawing all your awareness to the rise and fall of your abdomen.
With your next inhalation,
Draw the air in through your nostrils.
Filling the low belly up to the low ribs and finally all the way up to the base of your throat.
Then exhale following the pattern backwards,
Exhaling from the top of your chest,
Low ribs and finally squeezing out every last drop of air from the low belly.
Taking this three part breath for a couple more rounds at your own natural pace.
Following the movement of prana,
The life force energy.
Filling the low belly,
The low ribs in the upper chest.
Exhaling from the upper chest,
Low ribs and low belly.
Wonderful.
With your next exhalation,
Draw it out for a counter two longer and then completely release.
Letting go of all doing with the mind,
Body and breath.
With each word that is spoken,
You find yourself melting deeper and deeper into the support beneath you.
All sounds outside of this meditation seem to drift away.
As your attention and awareness is fine pointed on my voice.
Inhale.
Slowly and completely when you reach the peak of your inhalation.
Pause for a moment to explore and saturate your body with fresh oxygen.
Exhale.
Every last drop out.
And at the bottom of the exhale,
Notice how still everything becomes.
Inhale.
For a brief moment,
Pause at the top.
And exhale.
Releasing.
And surrendering every last drop of air into the space around you.
Focusing on the pause in between the inhalation and exhalation.
More still.
Searching for any thoughts that do not serve you and simply letting them go.
Ho'oponopono.
How beautiful this can be.
Ho'oponopono is a healing technique.
Passed down through generations just for you today.
Imagine yourself in your mind's eye.
See all your strengths.
And see all your flaws.
The whole picture of you.
Not good,
Not bad,
But simply whole.
Silently repeat after me.
I'm sorry.
Please forgive me.
Thank you.
I love you.
Holding on to this visualization.
We'll repeat it again.
I'm sorry.
Please forgive me.
Thank you.
I love you.
Taking notice of any shifts in your mind or body.
Without judgment or response.
We'll now repeat Ho'oponopono,
The forgiveness practice.
Five times.
Feeling the words resonate within your whole being.
As the image and visualization of yourself.
Comes forward.
And merges.
With you meditating in this moment.
Bringing all the healing power and love.
That already has been created.
Into your experience and into this moment.
Right here and now.
Take a deep inhalation through the nostrils.
And as you exhale through the nostrils,
Repeat silently after me.
I'm sorry.
Please forgive me.
I love you.
Thank you.
I'm sorry.
Please forgive me.
I love you.
Thank you.
I'm sorry.
Please forgive me.
I love you.
Thank you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
And I love you.
I'm sorry.
Please forgive me.
I love you.
Thank you.
Now releasing even deeper beneath the surface.
Feeling a sense of wholeness and self love overwhelm your entire being.
Releasing all doing with the mind and body.
Coming back to the space around you and the support beneath you.
Feeling all emotion that has been stirred up.
And fully accepting it here.
In your personal and sacred space.
I now invite you to wiggle into your fingers and toes.
And place your right hand on your heart,
Your left hand on your belly.
Take a few moments here.
Connecting with your breath and how your body moves.
Rounding yourself back into the moment.
I'll now leave you for a few moments.
Before the end of the meditation.
To simply feel what all needs to be felt.
Release all that needs to be released.
Relax.
Relax.
Relax.
Relax.
Take one final deep inhalation through the nose.
And exhale with a sigh in H-A-H sound.
The sound of the heart chakra.
To release any tension held here.
Inhale.
And then sigh it out with the H-A-H sound.
I express so much gratitude.
From my heart to yours.
Thank you for taking this time for yourself.
Namaste,
My beautiful friend.
And best wishing.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
