Day 15.
Welcome your body and your breath to your meditation practice.
Please find a comfortable seat and sit with your eyes softly closed.
Expand your breath.
As it comes in,
Feel that cooling breath through the tip of your nose and down into the base of your spine as you inhale.
And as you exhale,
A warming breath out as your awareness and breath rise upward and outward.
Inhaling a little slower and deeper from the nose all the way down,
Grounding your attention,
Filling your body in a three-dimensional way upward.
And as you exhale,
Keep reaching and extending your spine,
Elongating your spine as you soften and settle.
Our intention for today is clarity.
We'll do a little practice here just to help the mind get calm,
Starting by rubbing your hands together,
Inhaling through your nose.
Exhale through your mouth.
Two more like that.
Inhale and exhale.
Empty out a little bit more.
One more like that.
Inhale and as you exhale,
Shake off your hands.
And place your hands over your eyes.
Cup your eyes and let your eyes rest deeply,
Turning your attention inward,
Allowing the muscles around your cheeks and jaw and eyes to soften.
And just putting a gentle pressure from the heel of your hand on your cheekbones and your fingertips onto your forehead.
Giving yourself just a moment where it's dark and you can turn inside a little bit more easily.
And then allow your fingers to press into your forehead and widen out that space between your brows,
Stretch your fingers to the edges of your temples and your hairline and take a deep breath in here.
As you exhale,
Circle your hands around your ears,
Around your scalp and bend to the back of your head.
Press a little bit into the skull here.
Take a deep breath in.
As you exhale,
Slide your hands down the back of your neck to your shoulders.
Give your shoulders a little squeeze,
Deep breath.
And then let your hands slide down to your heart,
Pressing one hand and the other right in the center of your chest.
And just feeling a release of the mind,
Of the nervous system,
Giving yourself an opportunity to slow down and to move the energy,
The busyness from your head a little bit more easily down and down.
You can rest your attention in your heart for a moment or two longer.
And then even let your awareness and your hands slide down,
Down towards the belly,
Up into the belly.
And then letting your hands rest on your legs and pillow,
Feeling like sand in an hourglass,
Settling your attention and your breath towards the earth,
Visualizing a grounding chord that's always connecting you to the earth energetically,
Visualizing that you're able to clean that chord,
Sweep away yesterday's connection to earth and reestablish a firm,
Energetic rooting downward.
And it will feel like a sweet surrender,
Almost like you're falling.
See if you can feel that emptying downward.
As though your energetic roots can go further down and wide into the earth itself,
Into the core of the earth itself,
And you hook yourself into this very deep and rooted place.
And allowing that grounding chord to act like a drain,
Anything in your body that needs to be released,
Including the busyness of thinking,
Any feelings of tension,
Any physical pain in your body,
Let it drain down that grounding chord,
Let the earth absorb it.
Allowing that energetic chord to stay rooting you as you inhale,
Start to bring your attention at the base of your spine and very slowly let it rise up.
Elongate your spine,
Shoulders back,
Head back,
Feel the crown lift and widen.
And keep reaching and reaching like you have antennas reaching up to the very far reaches of the universe itself and see if you can pull in from that stretched extension above of your crown a little more energy,
Give it a sunlight,
Your life force energy,
Gathering it above your head and then allow it to slide down the front of your body,
The inside of your head,
The back of your body,
Showering down light and as it fills your body,
Again just feeling a emptying downward of the old and a filling up of the new.
So your whole body gets traced with light from head and shoulders and torso and pelvis,
Arms and legs,
Every part of you showered with light,
Feeling that connection to earth and equally that rising of your spine,
Keeping that energy flowing through you and this time we'll center ourself in the very seat of our head,
The very center of our head.
This is the seat of our clairvoyance,
Our clear sighted vision.
This is where we really have the opportunity to be with our intuition,
Our knowing and as we sit in the center of our head,
We just continue to allow anything that is distracting to move through us and down that central channel and out of our bodies.
So we feel the flow of that movement and yet we sit in a steady way,
Imagining you're sitting in a chair right in the center of your head and you're facing forward and that frontal lobe of your brain,
Which is the seat of your higher learning and knowing.
It's as though that moves out in front of you and there's a stage that you can see or a screen that you can project on,
A vision for you in your next moments of your day,
Maybe even within this month ahead or in your life,
Using that vision to see yourself in a place of beauty connected fully to this earth,
To your favorite part of this planet,
Wherever that may be,
Seeing yourself there,
Being fed by the earth,
Enlivened by the earth,
The earth's elements to enliven your own senses inside of you.
We feel the quality of that steadiness of earth,
The fluidity of water,
The air that moves through us.
We feel the fire that warms us and transforms us and we can express through the ethers a feeling state that allows us to be in balance with this beautiful earth,
To feel in harmony with her.
That feeling state spreads around us,
That beautiful auric state that we are auric field.
We just fill our body up,
Seeing ourself,
Not necessarily doing anything but the resonance of who we want to be and sit with that clarity in our mind's eye as we sit in silence together.
If you want to use mantra,
You can use the mantra Om Veen Shreem,
Connecting to earth and creative energy called Goddess wisdom,
Om Veen Shreem,
Letting the Bija just allow the mind to rest on rhythm until you no longer need the mantra and you're in that beautiful state of being.
Gons presented.
You your breath to expand when you're ready feeling that rise and fall when you go more into your physical body keeping the mind quiet and really crystallizing for yourself for your meditation practice that feeling state that you can come back to again and again ultimately it's a very high vibration that feels like an easeful joy or love.
See if you can keep that feeling state with you as you stretch the arms to the sky as the hands come down to the heart remembering your practice is always for the benefit of all beings.
Namaste.
