Thank you for joining me here today for this self-soothing relaxation meditation practice.
This is a chance to really feel into your body and take the opportunity to learn how to unwind your own nervous system and bring yourself back to a place of calm and centered peace.
I recommend you do this practice in a sitting position,
Either cross-legged or in a chair,
Whatever is most comfortable for you.
Just take a moment now,
Find a comfortable sitting position,
Somewhere quiet where you won't be disturbed.
Either close your eyes or soften your gaze.
Begin moving your awareness down into your body.
Feel the surface beneath you,
Anywhere where your body is making contact,
A chair or whatever you're sitting on.
Feel your clothes against your skin.
Maybe there's a light breeze going through the room.
You can feel the air gently dancing across your skin.
Become aware of the air as it clears and leaves your body,
The rib cage,
The belly expanding on the inhale,
And gently falling back to its natural resting position on the exhale.
You may need to change the breath,
Not at this time.
Just become aware of your nervous system.
Feel your body as it breathes itself.
This process is happening without your awareness.
No direction from you,
Every second from the moment you're born to the moment you die.
The miraculous body breathes the air in,
Puts it into energy that's used.
Every process of the body expels out any gases and waste.
You're breathing in a new,
Well-oiled,
Highly functional machine.
It's purpose is to keep you alive and safe.
I'd like you to take a hand up,
Place your fingers on either side of your nose.
Place your thumb over one nostril,
Your ring finger to your pointer over the other.
Come on one nostril,
Ring finger for the other.
Rest the pointer on the middle fingers,
The center of your forehead for your third eye.
Begin taking a breath in for both nostrils.
Close one side,
Left or right,
Whichever is comfortable for you.
Breathe out just one side of the nose.
Breathe back in through that nostril.
Switch sides and breathe out the opposite side.
Just going at your own pace here,
Just see how this feels in the body.
In one nostril,
Switching sides,
Out the opposite side.
Back in that side,
Switching sides,
Out the opposite nostril.
In,
Switch,
Out.
In,
Switch,
Out.
Now,
Let's begin to manipulate the breath a bit.
Extend it,
Move into a 4-7-8 breath,
Coupled with alternate nostril breathing.
On your next inhale,
We inhale for 4 and 3 and 2 and 1.
Hold,
1.
Now we're going to begin to play with the breath.
We're going to start to lengthen.
Inhale and exhale.
Move into a 4-7-8 breath,
Coupled with alternate nostril breathing.
You're going to breathe in one side for a count of 4.
Lock both nostrils and hold for 7.
Switch sides and breathe out opposite nostril for 8.
Back in,
Same side for 4.
Hold for 7.
Switch sides and out for 8.
Back in,
Same side for 4.
Hold for 7.
Switch sides,
Breathe out for 8.
Just feel the body winding down to relax.
Breath for practice.
A few more minutes here.
Everything dropping down.
Shoulders,
The limbs.
Everything just drops.
Just another few rounds there.
Maximizing our benefits.
When you're ready,
Drop the hand,
Drop the breath.
Just take a moment here.
Feel the changes in the body.
Relaxation.
Opening the muscles.
Posture.
Elevated breathing.
Now I invite you to take your right hand and cross it over your chest.
Placing the hand in your left armpit.
Left hand,
Place it either right shoulder or the right elbow.
Whichever feels more comfortable for you.
We end up arms crossed loosely across the chest.
The right hand in the left armpit.
Left arm over the right arm.
We're going to move to a roughly even breath.
Hold a 5-5 heart-component breath.
Yours might look like a 4-4 or 6-6.
Maybe a 4-6.
It doesn't have to be exact.
Whatever is comfortable for you and your body this time.
Breathing in and out the nose now.
Approximately a 5-second inhale.
5-second exhale.
Cross across the body.
Let's build a comfort in this position.
Someone's holding you.
Wrapping you in their arms.
Breathing in.
Safe and involved.
I invite you in just a slight rocking motion.
Either forward and back.
Or left,
Or right,
Or wrong.
Whatever speed you feel you need to.
Your system is still feeling stressed and agitated.
You might find you want to walk faster.
Or with a larger motion.
Gradually it brings to a slow.
Slower.
Slower.
Smaller.
Smaller.
Calm.
Soft.
Even breaths.
I invite you in a rocking motion.
Smaller.
Smaller.
Gradually.
Distance.
Cross your arms.
Place your hands in the heart center.
The warmth radiating out of your chest.
Activating our own heart now.
Our love center.
Now I invite you to think of something in your life.
Something troubling you.
Maybe a fight with someone you love.
A situation at work.
A random event.
Push your buttons.
A broadened mind.
A situation.
The emotions surrounding you.
You're feeling anger.
Sadness.
Disappointment.
Whatever the emotion is.
Taking it out of your body.
Scoop it out.
Puff it out.
Whatever way makes sense to you.
Imagine.
Bringing up every little speck of this emotion.
Wrapping it.
It's a paper.
Or a beautiful piece of cloth.
Wrap it in this material.
You fold it up.
It's very small.
You give it a beautiful loving hug.
Allow the heart to soak in.
You don't have to feel okay about it today.
And you don't have to make a decision.
Whatever it is.
Take it to your heart.
Let it marinate.
The heart's divine love.
The answer will come to you in its own time.
Start.
Think of the situation again.
Become reactivated.
Just remind yourself.
Taking it to your heart.
Take a breath.
Feel.
Warm.
Loving energy of your heart.
Radiating out.
Your entire being.
Beautiful.
Warm.
Golden.
Thank yourself.
It's time to practice.
Nourishing.
Your nervous system.
Your entire body.
Move your hands down into your lap.
We'll chant OM together three times.
Close our practice.
As you chant I invite you to move your hands up over your body.
Past your stomach.
Your chest.
Your throat.
Up over the face.
Over the top of your head.
Down the back of your head.
Your shoulders.
You don't have to touch your hands to your body.
Just bring them near the body.
We're skimming over your energy field as we wash ourselves in this beautiful healing vibration of energy.
Chanting OM helps to feel the vibrational energy of the sound as it moves through our chest and our body.
In the vagus nerve.
In the back.
Palm.
Inhale together.
Exhale.
OM OM OM OM OM OM OM OM OM OM OM OM OM Namaste.
