Hi there.
We are going to begin our meditation.
It's nice to see you.
Please find a comfortable seat that you can commit to for the next 25 minutes.
Today we will be focusing on grounding and awakening our heart.
So my name is Stephanie.
If we haven't met already,
I am a teacher previously living in New York and now I'm in Ibiza,
Spain.
And we will be doing mindfulness practice to calm our minds,
Find clarity,
And then touch into our emotions and how we're feeling to find some inner peace.
So if you haven't already,
Please close your eyes.
Most important is that you are comfortable.
So take a moment to turn your gaze inwards and find your breath.
Let's breathe together deeply,
Inhaling through your nose,
Holding your breath,
Lengthening your spine,
And exhale out your mouth.
Exhale all the air out.
One more time,
Inhaling,
Taking in some more air,
Filling up your lungs,
And exhale,
Exhale,
Making sound.
Exhale all the air out.
Notice the stillness in your body.
Hold the air out.
And when you're ready,
Breathe in again,
A nice deep breath,
Inhaling.
Widen your shoulders now.
Sit up straight.
Take some more air in.
Hold.
And exhale with a deep sigh.
Exhale,
Exhale,
Exhale all the air out,
Really bringing your belly button to your spine,
Breathing out.
Hold the air out.
Notice the stillness in your body.
Connect to that stillness.
And then now breathing in and out through your nose,
Aligning to your breath.
And when you align to your breath,
It will allow for your mind to gently settle down,
Knowing that some days our minds are really busy and it's difficult to calm down.
So just be patient with yourself.
And when you do find yourself wandering into thought,
Know that that's completely normal.
That's part of the meditation practice,
Is noticing how often we live in our stories,
Living in the mind.
So in this practice,
You bring your attention back into your body simply by noticing your own breath.
Gently opening up your senses,
Listening to any sounds in your space,
Not necessarily naming the sounds.
Just opening the sense of listening.
And as your body grounds,
Take a moment to acknowledge where you're seated,
Feeling that connection to the ground beneath you.
You might want to take a hand and just touch the ground,
Remembering that we are all here on this glorious planet earth that gives us food and shelter,
Water,
Air,
Fire.
Take a moment to thank the ground beneath you,
Just by saying thank you from your heart.
And then bring your hands to your chest,
Feeling the touch of your hands upon your skin or your body.
And turning your gaze inwards towards your own heart,
How are you feeling?
And just listen within,
Scanning and sensing your body for anywhere that you might be struggling inside right now.
Feeling any tightness,
Any quivering or aching in your body.
And simply letting it be.
Taking your breath as you inhale and your lungs expand and your chest widens.
And noticing when you exhale,
Feeling a gentle release,
A letting go,
Folding in and rest.
And when you inhale,
Lengthening your spine,
Feeling the air come all the way up to the top of your head.
And then exhaling,
Releasing,
Grounding and letting go of thoughts.
Giving yourself this space to turn towards yourself with compassion,
However you're feeling.
Just allowing yourself and giving yourself permission to feel.
And set your intention for your day.
What is it that you need to feel more whole and more connected,
More at ease in your body?
Or simply you can stay for my highest good.
Turning towards your own heart and deeply listening within what emotions are present for you right now.
Is there somewhere that you're judging yourself too harshly,
That you're feeling maybe not worthy or good enough?
Simply noticing those areas where you might be struggling in your life.
And turning towards yourself with kindness and gentleness.
Using yourself with your own compassionate presence.
Remembering to stay aligned to your breath and using your breath as your anchor.
And when the mind wanders,
Just notice it.
Maybe label it thinking.
And then gently but firmly bring your attention back to focusing on your breath and how it feels to be in your body,
Present.
Taking a deep breath in now to your heart.
Feeling a wave of awareness washing over you.
And a long deep exhale out your mouth.
And then with sound exhale all the air out.
Really feel that draining down into the ground.
And then breathe in again a nice deep breath.
Making space within your heart.
And exhale out.
Letting go of tension.
Letting go of stress.
Letting go of any anxiety.
Just releasing it.
Giving it back down into the earth.
And one more time a deep breath cleansing your heart.
Taking some more air.
And exhale with sound.
Exhale all the air out.
Breathing completely,
Hold the air out.
Noticing again the stillness in your body.
How good it feels to be connected.
Feeling a line to your breath now in and out of your nose.
Allowing the touch of your breath to soothe you.
To calm you wherever you need it.
Each day by giving yourself this opportunity to reset and reconnect.
You really have this opportunity to be grounded in the present moment and not taken up in the stories,
The narratives of the mind.
And bringing your attention to your heart now.
Asking yourself what it is I value the most.
What really matters the most to you?
And if you don't know the answer,
Simply sit with the question.
What matters the most to me?
What do I value?
And as you bow towards your heart and honor any emotions that are present.
Remembering that it's through our challenges that we step into our wholeness.
That by acknowledging those areas where we're struggling,
We actually transform.
Transform them into wisdom,
Into strength.
So sitting with yourself in stillness,
Acknowledging any areas of irritability or frustration.
Noticing where in my life am I not being true to myself?
Where am I running from my truth?
Just choose one behavior or pattern that you would like to shift,
One belief.
And bringing your hand to your heart,
Remembering there was a time in our lives that we were very vulnerable and we created those beliefs and behaviors or patterns as a way of surviving.
But now as an adult,
We have this capacity to heal ourselves simply by holding our pain.
So as you turn towards yourself with kindness,
Repeating these phrases and really feeling each phrase as you say it.
May I feel whole.
May I feel connected to my true self.
May I feel loved.
And let your body open and soften so you can receive these blessings.
And as we are all seated in the Lions Gate portal,
This wonderful opportunity we have to receive a nice strong healing light from the skies,
From space.
Let the crown of your head open and as if you're feeling a warm,
Beautiful waterfall of light and awareness coming through the crown of your head.
Just give yourself this opportunity to receive this radiance and glow from above.
Maybe a feeling of being seen,
Cared for and of radical acceptance for exactly who you are.
Let that go down into your body,
Going into your cells and your bones,
Revitalizing you.
And then as we conclude our practice,
Remembering one thing you're most grateful for today right now in your life.
And let your body fill up with that sense of gratitude.
How fortunate we are to be here at these very powerful times on our planet and how we each have a unique gift,
Unique presence to offer.
But first to offer to others,
We have to love ourselves.
So let's conclude our meditation now with three deep breaths.
Breathing through your nose and exhaling long exhale,
Feeling yourself growl,
Feeling your presence,
Feeling your inner stillness.
And then breathe in again and exhale,
Exhale.
And one more time and exhale.
So really consolidating your practice just by noticing how different you feel from when you began,
If you're feeling more clear,
More stable,
More at home in your body.
And as you step out into your days,
May each thought and action and word come from this place of alignment.
Thank you.
And please join me each day.
I've been doing meditations on my own Instagram called presence embodied.
My name is Stephanie and I hope that you have a wonderful day.
I'm going to type in my Instagram,
Which isn't super duper easy.
Here we go.
This is my daughter,
Talia.
She's meditating with us.
It's really good.
I recommend meditating with your family members.
It's one of the best things.
Bye.
Have a good day.
See you on my own presence embodied.
Bye.
