Welcome to this meditation practice.
So we're going to just be seated the whole time.
We're going to move the body a little bit just to release some tension and arrive here more fully.
And then we'll go ahead and continue moving inward and move into a nice meditation.
So sit up nice and tall,
And you might want to be sitting up on some props.
I have some blankets underneath me.
Maybe you have a bolster,
Some blankets,
So that your knees are supported.
And then the spine is nice and long.
And relax your shoulders and close your eyes.
Spend a few moments here settling in.
Really start to release the weight of your body into your seat,
Into your support.
You might add a little bit of engagement in your lower belly.
Without clenching or causing tension.
This will help to lengthen your low back.
And then start to notice your breath.
Allow the breath to flow in and out through the nose.
And a nice,
Even,
Smooth breath is the foundation for our meditation practice.
It all starts with the breath.
Let's spend another few moments.
Really connecting to the breath,
Really starting to.
.
.
Link your mind to your breath so really staying with the full length of your inhale and the full length of your exhale.
And with each breath becoming more and more effortless so it's it's a letting go process releasing into the here and now.
Let's keep our awareness inward eyes can stay closed if that's comfortable start to move the arms with the breath so as you inhale sweep your arms up and overhead And as you exhale,
Lower your arms down.
Good.
And move just like that at the speed of your breath.
So as you inhale for the full length of your inhale.
You're reaching up.
Keep grounding down through your seat.
And then as you exhale,
You're lowering your arms down.
Smooth and even.
Without any pause.
We're starting to establish this breath aligned movement.
Next time the arms are overhead,
Let's keep them extended.
Then you can clasp the fingers together,
Press your palms up and then extend up.
And reach at the same time you're sort of pressing down through your sit bones so you're nice and grounded.
Relax your shoulders and then breathe here.
Feel that length along the side of the body.
I'm gonna mirror you so you're gonna lower your left arm and then start to stretch over to your left And breathe here.
Keep reaching through the top arm.
Really opening along the right side of the body.
Good.
Come back to center.
And then let's go in the opposite direction.
So it's more of a diagonal stretch.
You're really reaching up.
Creating some really nice length along the side of the body opening.
On the ribs Still breathing.
And we'll come back up And then as you exhale,
Lower your arms.
Good.
Take a nice deep inhale through the nose.
And a full exhale Again deep inhale.
And a full exhale.
Let's bring our fingertips to the shoulders now.
And then begin to circle.
Some nice big circles here.
As you inhale you open you lift up Separate the elbows as you exhale you lower down So still moving with the breath.
Letting go of any tension to the shoulders,
The upper arms.
And then let's go in the opposite direction.
Nice big circles.
Slowly release as you're ready Good.
And then we'll just take a gentle twist.
So you're going to take your left hand,
Place it on your right knee.
Inhale to lengthen and then extend your right arm behind you as you twist to your right so i'm mirroring you here So you're twisting from the base of the spine And really keep your spine nice and long.
So reaching out through the crown of the head.
Stay wide through your collarbones.
Breathe Notice how the breath changes here in this twist.
On twist.
And let's go in the opposite direction.
So you start first by lengthening through the spine and then.
.
.
As you exhale,
You're twisting.
From the base of the spine.
Breathing here.
Untwist let's bring the arms overhead Really reach and then exhale and together at the heart Let's work with the neck a little bit,
Work with the cervical spine.
So I'd like you to lower your chin down toward your chest.
I'm just going to do some half circles so you'll bring your right ear to your right shoulder.
Exhale chin down to chest Now left ear to left shoulder.
And continue like that.
Just going in this sort of half circle motion.
And you can sort of get your shoulders involved moving your spine a little bit just be really gentle with the neck really gentle with the cervical spine And if it feels good to pause anywhere,
Definitely do that.
Just pause breathing.
If there's any places that are super,
Super tight,
Rest and breathe to those spaces.
If it's available you can then do full circles otherwise just stick with the half circles be really gentle circling one direction.
The head is completely relaxed.
Then going in the opposite direction Nice and come back towards center.
Good,
And we'll start to.
.
.
Settle in for our meditation here.
So if there's anything else that you like to do to get yourself ready,
Go ahead and do that.
I'm going to use a shawl here.
Not Not necessary,
But,
You know,
Worth trying out.
It's a really sort of.
.
.
Just a nice,
It just feels sort of nice to cover the body for meditation.
Kind of helps to create a little bit more of a supportive environment.
As you go inward so You do you.
Just find a nice comfortable seat and allow your eyes to close.
Start to resettle back into your seat.
So you're grounding down through your sit bones.
Draw the low belly in just a bit,
Lengthen the low spine.
Reach through the crown of the head,
The top of the head and then relax the shoulders.
Start connecting to A deep sense of inner stillness.
Each breath more and more effortless as your physical body becomes more and more still your awareness to your abdomen.
Just notice your breath without trying to change or manipulate in any way.
Sense the effortlessness of the breath nice expansion through the ribs the belly on the inhale and a natural contraction and releasing on the exhale.
Stay supported in your spine,
But start to relax your body even more.
All the muscles of your face.
Jaw your tongue And then all the way down your body,
Your throat,
Your shoulders,
Your arms,
Chest,
Ribcage,
Abdomen,
The upper and lower legs.
Allow yourself to be held and supported here.
Each breath you're connecting more and more to the subtle aspects of yourself.
And then bring your awareness up to the opening of your nose Start to become aware of the breath moving in and out through the nostrils start to become aware of that point where the breath enters and exits the body so your awareness stays right at the opening of the nose tuning into that subtle sensation of breath.
Prana the life force It's an effort that's completely relaxed.
As you breathe in you might sense the freshness and the coolness of the inhale.
And as you breathe out,
The breath has been warmed by the lungs.
So as you exhale,
The breath is warm and moist.
Allow that point at the opening of the nose to be your anchor.
So when the mind wanders,
Which is what it will naturally do.
Just playfully bring it back to that space.
It's almost like if you were flying a kite and you sort of.
.
.
Forgot that you the string in your hands and maybe it kind of got away from you a little bit And you just slowly reeling it back in to the awareness at the opening of the nose as you breathe You find the mind very busy in thought.
Do your best to allow the thoughts to happen without giving energy.
To the mind and instead put that energy the awareness at the opening of the nose.
It's all done in an effortless,
Self-revealing kind of a way.
You can continue here Continuing on with your meditation.
Whenever you feel like you're complete you can close out your practice in the way that feels best for you Om peace,
Peace,
Peace.
Namaste.
