We'll start by sitting comfortably,
Back as straight as possible,
Shoulders back and relaxed,
Head facing forward,
Neck relaxed,
Hands resting on the lap,
Crossing the legs,
Or seated in a chair with the soles of the feet flat on the ground.
And take a few slow deep breaths,
Bringing yourself into present moment awareness,
Being here and now.
And we'll start by bringing our awareness to our navel area,
Breathing slowly and deeply into the belly,
Into the navel.
This is our center of vitality,
Our center of strength,
Of physicality.
And as you breathe into the navel,
Maybe you feel the body generating some warmth,
Allowing that warmth to spread to each and every cell,
To each and every part of your being.
Engage the perineum here,
Pulling up energetically,
Grounding into the body powerfully with intention.
And let's move our awareness up to the center of the chest,
Rather expanding the awareness from the navel into the heart space,
Keeping awareness with the navel as we open up into the heart.
Feel as if you're drawing your breath,
You're drawing energy directly into the center of the chest.
As we do this,
We open ourselves up to the collective field,
The energy of co-creation,
Of togetherness,
Of infinite love.
Maybe the hands become warmth,
The energy of the heart,
Allow them to open,
Allow them to lift,
Be free,
Float,
Feeling the energy from the center of the palms,
From the center of the chest,
Spreading throughout our entire being and sending that energy out to those around you,
To loved ones,
To those in your neighborhood,
And then beyond to all those in the world.
May all be happy,
May all be healthy,
May all be well.
And then again,
Letting our awareness expand once more from the heart with the navel up to the head,
The mental space,
That space of silence,
That space behind all thought,
That co-creative,
Generative space.
And as you breathe in,
Feel yourself drawing energy directly in to the center of your forehead,
Deep into the mental space,
Feeling the quietness,
The coolness with each breath,
Seeing if you can lengthen the space in between the thoughts.
And then with the quietness of the mind,
The lovingness of the heart,
The vitality of the body,
Let us bring our centering to a close,
Taking more gross,
More deeper breaths into the navel,
Into the belly,
Drawing oxygen into the lungs,
Into the body,
And then grounding down into the body,
Pulling up on the perineum more grossly this time.
We'll close with one om,
Breathing out fully and completely,
Breathing in fully and deeply,
And again,
Breathing out fully and completely,
And then inhaling.
Aum.
Aum.
Peace,
Peace,
Peace,
Shanti,
Shanti,
Shantihi.
Thank you.
