Welcome to the deep yes.
Today we're going to do an unplug meditation meant to unplug from our worries during the day and connect into the now.
So come to a comfortable seat,
Whatever that may mean for you.
Take a moment to notice your body,
The placement on your chair or in a cushion,
Or maybe if you're laying down,
Feel of your back touching the surface you're laying on.
Take a moment to feel into the space onto your skin and noticing as you breathe the rise and the fall of your chest and belly in unison with each other.
Rise and fall,
Rise and fall.
Mention in your mind an anchor or a rope,
The rope of your attention,
Gently reeling that in,
Pulling your attention back,
Back from the places your ego mind will go,
Telling you stories of what might be,
How you should be,
How you could be.
Release these stories and let them go.
The past has already been and the future is constantly unfolding.
We cannot know everything.
Be present and breathe into now,
The only time that you can actually experience.
Take a moment to take a deep inhale in,
Filling all the way up from the cup of your hips to the top of your throat,
Then pause here for a second with a deep exhale release,
Emptying out,
Riding that wave,
Loudly and audibly letting go.
Do this three more times,
Riding the wave with the breath deeply in and deeply out.
Unplug yourself now from your worries.
Unplug yourself from the stories your ego mind tells you and unplug that story engine all together with your breath,
Deeply in,
Deeply out,
Filling all the way up and emptying out.
Now I invite you to do some breath work with me.
This time when you inhale in deeply,
Inhale to the count of six,
Pause for two,
Release on an exhale for eight,
Pause again for two,
Then inhale for six.
Take this rhythm for five breaths,
Each time feeling into this unplug,
Riding that exhale and noticing the gaps in between.
Return your breath to normal,
Letting my voice find you again,
Noting how you feel now,
Feeling now,
Notice your inner state now,
Bring your attention to the space behind your eyes,
Notice the colors or there may be complete dark,
Whatever may be true for you as thoughts come let them float by,
Not attaching to them,
Practicing non-attachment.
They may be there,
But we don't need to engage with them.
Again unplug from the story engine of your ego,
Noticing but letting the stories fall away like bubbles on a bubble machine,
You don't have to touch them,
Just notice them floating or falling away.
Be present now to this moment,
Experiencing what you can,
The feelings in your body,
The fear caressing your nostrils,
The feelings of warmth or cool around you,
The very tips of your toes,
The past has already been,
The future unfolds from now,
Be present to this constantly unfolding universe.
If your mind wanders,
Gently reel it back in like you did before,
Letting the thought bubbles float away or dissolve.
Come back to your breath,
Come back to now,
Air through your nose,
In and out,
Noticing and witnessing your experience.
Give yourself a few moments,
Being a witness,
Reeling in when you get lost,
Back and forth,
In and yang,
Witness and action.
Take a moment now to come back to your body,
Noticing again the feel of your body pressing on the surface you are sitting or laying on,
Noticing the air around you,
The sounds coming through your ears,
The air on your nostrils,
Feelings of warmth or cool or somewhere in between,
The tips of your toes,
The pads of your fingers,
Wiggling,
Moving.
Let your head move side to side,
Slowly open your eyes if they were closed,
Bring yourself back into awake awareness.
Take a moment to give yourself the gift of gratitude for taking time,
When you are ready get up slowly,
Remembering to drink water.
Namaste my friends.
