Welcome to the stay with yourself harmony meditation.
Start by laying comfortably on your back with your hands resting at your sides and the back of your body supported by the floor.
You are welcome to use blankets and pillows under your knees or feet for optimal comfort.
Close your eyes and take three deep breaths in through your nose and out through your mouth.
With each inhale imagine your tummy is an empty balloon being filled with air and with each exhale imagine your tummy softening as you release tension.
Let your body become very heavy and relaxed with each exhale and allow your heart space to soften and open on the inhale.
As you lay here breathing in and out imagine that your body is an empty vessel completely cleared out maybe like a large vase full of dust.
And as you inhale your breath rattles through your body and picks up the dust and as you exhale it is removed from your body swept from your body.
Continue to breathe in and out in this way filling the hollowness with your breath picking up any sediment or dirt or junk that needs to be released or cleared out and exhaling it cleaning out your insides circulating fresh air through every part of your body.
First imagine that the inside of your body is filled with tall grasses a giant grassy meadow filling your body and with each inhale the grass is pushed away from you and with each exhale the grass is pulled forward and pushed the other direction.
Continue breathing in and out and pushing the grasses back and forth within your body.
Imagine your breath playing with the grass within your body making it dance,
Delighting.
Next add to this picture the ocean your body filled with oceans.
Imagine your breath pushing the waves in and out upon the shore.
Imagine inhaling and the waves pulled backward and filled and when you exhale the waves come crashing down upon the shore.
Breathe in and out and with your breath push the water in and out upon the shore within your body.
Breathe deep into your belly and imagine it's like the belly of the ocean breathing pushing the water forward and backward.
You can then add to this picture rivers,
Streams and lakes.
Imagine your breath breathing in and out of the lakes playing with the water in the rivers and the streams causing ripples upon the lakes.
Next add to this picture mountaintops and canyons.
Imagine your breath like the wind at the peak of a snowy mountaintop.
Picking up the snow and making it dance in the sky making it dance on your breath.
Imagine your breath moving through deep canyons rumbling,
Echoing,
Cleaning things out.
Next imagine great forests within your body luscious and green full of life and vegetation.
And imagine your wind weaving through the trees of the forest causing branches leaves to rustle,
Aspens quaking,
Pinecones falling,
Treetops swaying as your breath dances through them.
Breathe in and out.
Add life into deserts.
Imagine your breath moving like the wind across a great plain,
A desert full of sand pushing dunes into giant peaks that look like waves.
Imagine your breath as wind in the sky as the air that all life breathes.
Imagine birds being carried on the wind of your breath.
Imagine giving oxygen to the tiniest of insects,
The largest of creatures.
See life.
Animals that roam upon the earth.
Animals within the sky.
Offer your breath.
Offer oxygen.
Offer life with your breath.
Imagine it moving through your entire body.
Next imagine that your heart is the sun.
And your breath gives it oxygen and helps it burn bright and hot and fierce,
Allowing it to beat down warmth and life on all vegetation,
On all aspects of your body.
Imagine breath and heart working together.
Breath circulating through,
Replenishing.
Heart pumping blood through your veins like rivers.
Cleaning it out,
Cleaning out your body with breath and blood,
Heartbeat and breath.
And marvel at how your body is so much like the earth.
Marvel at the delicate,
Amazing ecosystem that is your body operating in harmony and unison,
Singing together a cacophony of sounds,
A beautiful chorus,
Alive and present and always working on your behalf.
Breathe life into all of your body with your breath.
Be restored.
Be replenished.
Be at peace,
Knowing you are always supported,
Always taken care of,
That this body is working on your behalf at all times without you ever having to think about it.
Offering itself to you.
Always present,
Always in gorgeous harmony and synchronicity.
Offer your gratitude.
Offer your love.
Offer your breath.
Slowly bring your awareness back into this room,
Back into your body supported on the floor.
Take several moments to wiggle your fingers and toes.
Rock your head from side to side as you slowly awaken.
Roll onto your right side and breathe as you prepare to sit up.
And when you are ready,
Come to a sitting position and take three deep breaths in through your nose and out through your mouth.
Breathing into the ecosystem that supports you.
Notice how you feel.
Notice how you feel in your body.
And when you are ready,
You can slowly open your eyes.
Thank you for sharing your meditation practice with me.
May you stay with yourself in harmony today and always.
You are welcome to continue sitting in meditation for as long as you would like.
For now,
I will leave you here.
