Hello,
Thank you for joining me here today.
Begin either seated or lying down whichever you prefer.
There's no right or perfect way to meditate,
Only a perfect way for you.
So please do whatever feels most comfortable for your body.
Going to either close the eyes or soften the gaze and bring our attention inwards.
Notice the surface beneath your body,
The chair you're sitting on or the surface you're lying on.
Just feel your body connects to the earth.
Become aware of any sounds around you,
Maybe the singing of birds,
The barking of dogs,
My voice coming to you through this meditation.
There's no need to take any action here.
There are no good or bad sounds.
Just passively notice and become aware of everything around you.
Allow the sounds to flow in to your eardrums and back out without judgment.
Draw your attention to the breath as it enters and leaves the body.
Breathing in feel everything expand.
Low belly,
Side ribs,
Chest,
All unfurling like a sail and then contracting as you breathe out.
Expand and contract.
Each inhale and exhale.
To begin I'm going to bring a bit of rhythm to our practice.
The human brain loves rhythms and patterns.
We can use this knowledge to help untangle and slow down circular thoughts and bring stillness to the mind.
So initially breathing in through the nose and out through the nose.
Two audible breaths in and a nice slow long breath out.
Constricting the throat slightly on the exhale so both the inhale and exhale are audible.
And just notice the rhythm.
The double inhale through the nose and the audible exhale through the nose.
Lose yourself in the three-part rhythm here.
All of your focus into this sound.
Allow it to take over your consciousness.
Two strong inhales back-to-back through the nose followed by a long slow audible exhale.
Add on to this now.
Taking your hands and placing them on your legs and just start to tap.
Left hand,
Right hand,
Left hand,
Right hand,
Left hand,
Right hand.
As if you're keeping time and pretend like you have a drum on your legs and you're tapping out a steady beat.
Left,
Right,
Left,
Right,
Left,
Right.
Like a metronome.
Drop the double inhale through the nose and just focus on nice long slow breaths.
So our tapping is approximately one tap per second.
Left,
Right,
Left,
Right.
And our breathing is in and out through the nose as long and slow as feels comfortable for you.
Lose yourself in this new rhythm.
The rhythm of the hands tapping the legs.
Just fully focus on the rhythms and patterns of sound we're creating with different parts of our body.
Just a few more minutes here.
Feel vibrations moving up your legs.
Each time your hand comes down,
Vibrations moving out through your flesh away from your palm.
Left,
Right,
Left,
Right,
Left,
Right.
Begin to flicker the eyes left and right in time of the hands.
Keeping the eyes closed or the gaze soft,
Just match the movements of the hands with your eyes.
Left,
Right,
Left,
Right,
Left,
Right.
Feeling the vibrations in your legs and the movement of your eyes.
Now we'll begin to slow down the tapping.
Maybe one tap every other second.
Left and pause.
Right and pause.
Left and pause.
Left and right and pause.
Continue to move the eyes left and right in time of the hands.
Slowing down even more now.
Left,
Pause,
Pause.
Right,
Pause,
Pause.
Imagine your arms swimming through honey.
Every time they come down,
Just floating now through the resistance,
The light resistance of golden brown liquid.
Slowing your movements as if you're underwater.
You're swimming through beautiful,
Smooth,
Warm,
Golden light.
Left and right and left and right.
As slow as you can make it now.
Allow the eyes to come to rest in the center.
Just moving the arms as slowly and gracefully as possible as if they're floating.
Left,
Right,
Left,
Right,
Left and right.
Eventually moving into stillness.
Your eyes partially or completely closed.
Your hands resting by your sides.
We're going to close our practice with some sound vibrations.
Go ahead and move one hand to the belly and the other to your chest.
We're going to start with the sound of VOO.
V-O-O-VOO.
Feel the vibration coming up from your belly and your root chakra moving up through the heart center and chest through the throat chakra out through your mouth and into the world.
One beautiful long vibration clearing out any stuck energies which may be residing in your lower chakras.
Breathe in together.
Just feel.
Feel the relaxation in your pelvis,
Your belly.
Your chest,
Your throat.
Feel the space we've created in your head and notice how slow and languid your thoughts have become.
And now an OM to move this energy up into the head,
The crown chakra and seal our practice here together.
Breathing in.
Breathing out.
Feel the beauty and light of this vibration.
Feel it in your crown chakra.
Between the ears inside your brain.
Breathe in.
Enjoy the peace and emptiness it brings.
Thank you for joining me here today for this recentering vibrational practice.
Namaste.
