Welcome everyone.
I'm Sasha.
I'll be guiding you through a 10-minute meditation today Have a seat a comfortable one.
You can be on your knees or Sit with your ankles crossed Now place your hands face down on your knees or on your thighs and rock back and forth a few times maybe even take some circles with your torso just so that you can find a Center where your shoulders are stacked over your hips and you feel the presence of your body the focus today is on Feeling and being grounded In your body in your mind in your internal landscape So once you become a bit more still Begin to deepen your breath full inhales through both nostrils and deep exhales through your nose Take a few of those just observing the power of your breath the power of your breath to ignite to energize as well as to calm to ground to bring a Grounding quality to the breath.
That means the inhales are sweet.
They're long You feel them through the torso the chest the shoulders and the exhales are deep powerful and you feel Everything that's on the floor everything in your body that's on the ground as you exhale So take a deep breath in And as you exhale feel your sitting bones your shin bones tailbone lengthen down And then continue that visualization.
So the inhale is just to allow you to lengthen to open And the exhale grounds you Appreciate the support of the earth Feel the power of your center holding you up Your core is slightly engaged.
Maybe I just 20 30 percent or so just enough Allow you to sit and feel strong in your body Allow you to sit and feel strong in your body Your core participates in your breath The strong center allows you to trust the ground underneath you Feel the ease in your shoulders and your chest The ease behind your shoulder blades Can you playfully soften that upper part of your body a little more Notice what your breath is doing without changing it feel How the inhales and exhales move through your throat and imagine that the inhale?
Brushes the front of your throat the skin of your neck and Then the exhale moves down the backside of your throat skin of your back body Let your mouth soften your face soften Forehead feel the back of your skull lengthen up just slightly Just energetically speaking feel that space right above the top of your head Maybe it's a color Whatever color you choose Maybe you feel air on the top of your head All that ease that you have in your upper body.
Can you exhale it down into?
Your lower extremities Do that again and again with your exhale.
It doesn't have to be this powerful exhale to feel that Be your normal breath cycle That moves you deeper.
It's into the cocoon of the earth rather than resisting we give in and We trust our power just gently Rock from side to side and feel Your body ground a little more on the right and then a little more on the left Now rock forward and back Feeling the weight of your body shift a little more forward and then back on the floor Find a neutrality again Let something go something soften Take a deep breath in through your nose Part your lips to exhale Please feel free to stay here for a little while longer And enjoy your practice of meditation until next time Thank you
