Start in a comfortable seat or laying down,
Closing your eyes or softening your gaze.
Bring yourself to as much stillness as is possible right now for you.
Bring your attention to your body now,
Searching for any signs of unrest and the bits and pieces of it.
Starting at your toes,
From the tips to the stems of them and then all the way over your feet,
Running your mind over your whole feet now.
Allow your mind to move to your shins and kneecaps,
Your hips,
Finding stillness here both mentally and physically,
Shifting if needed,
Breathing and feeling into your hips,
Your muladhara root,
Feeling your connection with the earth and then to the roots of you,
Connecting to the core of the earth,
Up through your roots.
Bringing your attention to your middle now,
Your stomach and your mid-back,
The place of your manipura chakra,
Letting your mind feel into the space,
Noticing if it is hot or cold for you or somewhere cozy in between.
Breathe now into the space,
Feeling the breath move into the core of you,
Prana flowing in and out.
Now to your chest,
Your beautiful heart center,
Your temple of love.
Breathe here,
Imagining the shining light green of this beautiful place.
Feel the air flow into this place,
Moving with your belly,
Feeling and emptying this place of rhythm,
The flow of your heart and the flow of the air.
We are rhythmic creatures,
Cyclical lives,
Let this rhythm soothe you and let you melt into it.
Notice your throat now,
The second gate of the prana flow,
Letting in the air from the mouth and letting it enter the heart center and then into the core of you down to your roots.
Let air fill you up to this throat gate and stop here for just a second before exhale.
Open your mouth on your next exhale and breathe it all out,
Loudly if you like,
Deeply if you need,
Closing your lips at the end of the exhale.
Let your breath come normally now,
Letting the air caress your nostrils and your exhales escape.
Aware of the tip of your nose and then up the bridge coming to between your eyes,
Let any worry at this place melt back.
Breathe into the now.
Let your forehead relax back,
Almost as if being smooth by a masseuse's hands.
Then to the top of your head,
Imagining this massage extends to the top of your head.
Feel your body release into wherever it is you may be,
Hips releasing into seat,
Dropping shoulders release your jaw.
Find your breath again,
Noticing its rhythm,
No need to change,
Just witness.
As you inhale mentally to yourself,
Say I am here.
As you exhale,
This is now.
Inhale I am here,
Exhale this is now.
Notice if repetition of this mantra brings you more ease,
Letting you melt more into your experience and into your body's experience.
This beautiful animal piece of you,
The vessel that holds you,
That lets you travel this existence,
See if you can sink further into this being that is you.
If thoughts come to disturb your peace,
Notice them dissolving and melting like chocolate into milk when heated.
Your heat is your presence,
The flow of your prana,
The alchemy of creation that became you.
Focus now on the space behind your eyes for your softened gaze,
Letting thought and feeling float in and then dissolve and melt into the alchemy of your presence.
Breathing I am here and this is now.
Stay here now for a few moments,
Practicing your presence.
I am here,
This is now.
Breath connected to mantra.
Bring yourself again to the feeling of your skin kissing the air,
The air flowing to your nostrils and deep into your core and then out again.
Bringing sensation back,
The feel of your body against your seat,
All of your parts locking and fitting together to become you.
And back to where we started,
Noticing your toes again,
Moving over legs and torso,
Wiggling fingers,
Rock your head side to side,
Nodding yes and nodding no.
Open your eyes,
Give yourself a moment of gratitude for making this journey with me.
Namaste wild souls.
