Hi.
I'm Shannon.
Welcome.
Welcome to your meditation.
Just take a second to be here,
To arrive.
Release your day.
Let go of the small things that don't matter right now.
Let your jaw soften.
Let your shoulders fall away from your ears.
And perhaps let stillness find you.
And maybe your breath starts to slow a little.
And your eyes may be closed.
And fall back and down.
There's a meditation I was taught at yoga teacher training by Ted Grand.
And it was like a million miles wide meditation.
So I'll take you through it today.
Start to ground into your space.
Think of your skin as the end of your body.
So you're existing within yourself.
Notice your edges.
Your creases.
The folds of your skin.
The folds of your clothes.
The weight of your clothes.
And then start to exist a little bit outside of yourself.
Taking up space like you had a bubble of protection around you.
And then zoom out a little and include just the room that you're sitting in or laying down in.
Or just being present in.
And maybe your eyes are closed.
Maybe they're open.
But sort of sense and take in what's around you.
Not each individual thing but the room as a whole.
Aware that it's there.
And then let your awareness expand to maybe the next rooms.
Spill out into the whole house or apartment.
The whole container that you're in.
The building.
Whatever it is for you.
And then move out still to include the street that you're on.
The block that you're on.
Take up that space.
Exist in that space.
Stretch yourself out.
And keep going.
And include your city or township.
Further still.
And include your province or territory or state.
Taking up all of that space.
And keep going.
Zoom out.
And find your country.
Like you exist in the sky and you're looking down from above.
And keep going to find your continent.
And zoom out further still so that the edges of the land on earth start to blur together.
So all you can really see is land and water existing on a round ball.
And you keep going out until you're a million miles wide.
And stay there for a few breaths.
Let in whatever comes.
Let it flow through you.
You might even hear the soft breath of my dog in the background.
While you're out there a million miles wide.
And start to bring your awareness back to the edges of space and getting closer to earth.
And move in so you feel the borders of the country that you live in.
Releasing the energy of space and the other continents and countries on the planet.
And zooming in further to include your province or territory or state.
Releasing where you no longer are.
Back into your city.
Feel what it's like to exist in your city.
And move further still.
Back to your little township.
And find the edges of your building.
Your home.
Your house.
The room that you're in.
Let it be the thing that's holding you for a few breaths.
And keep going.
Find a bubble of protection around yourself.
Zoom in further still.
And find your skin under the layers of your clothing.
Stretched over your bones.
Held by your muscles and ligaments and tendons and your spine.
Supported by the earth.
By the earth.
Whether you're a million miles wide or zoomed in completely to the boundary of your being.
You will be okay.
Keep going.
