Day 4 Welcome your body and your breath to your meditation practice.
Please find a comfortable seat and sit with your eyes softly closed.
Tune into the rhythm of your breath.
A cooling breath as you inhale through the tip of your nose.
A warming breath as you exhale.
And as your breath begins to enliven your body,
Continue to elongate your spine.
Growing your roots more deeply into the earth,
Feeling the crown of your head reach like a flower that extends towards sunlight upward to the sky.
Our intention for today is creativity.
It is our womb space,
The space right above the base of our spine,
Where all life is formed and all of our most potent potential arises.
Place one hand on your belly and one hand on your heart.
Feel the rise from belly to heart as you inhale like a wave.
And as you exhale,
Soften your heart and then draw your belly in.
Create a little more tone as you empty your breath out.
Repeat that rhythm,
Inhaling belly to heart.
And exhaling,
Heart softens,
Belly draws in.
Just a couple more on your own.
Liven your body in a three-dimensional way so your foundation grounds you,
Your breath enlivens your entire spine,
Heart uplifted.
And as you're ready,
Let your arms release in a comfortable position on your thighs or maybe on a pillow,
Continuing to allow the spine to stay nice and tall,
Sliding your throat back,
Your head,
Your shoulders back.
So that vertical channel from base to crown is a nice strong line.
We'll start at the base of the spine with our attention,
Putting a little more energetic rooting downward on your first inhalation.
And equally as you exhale,
Continue to grow your roots to the earth.
And from that deep and rooted place,
Grow taller once again with your awareness rising upward with the crown of your head and beyond.
Stretch and grow and gather from above.
Think of above your head as being a bubble of creative potential.
And you get to stretch into it,
Reach for it,
And draw it back into you.
I like to visualize it coming into the body as light,
Pouring down from the crown.
Just imagining that your body as a hollow vessel gets filled with light,
Head to toe.
And so we feel ourselves more enlivened with less effort,
Equally grounded and continuing to feel that expansion above us,
Supporting us,
Holding us.
And now allow your awareness to settle into the very space between your brow,
The center of your head.
Imagine that you were sitting in a chair in the very center of your head.
You could turn your chair around and face the back of your head.
And there,
Imagine there is a switchboard that you are plugged into.
And everything that you do in your life,
Every role that you play is another plug that you are connecting into the switchboard.
So whether you are teacher,
Parent,
Leader,
Whatever it is,
The roles that you play in your life,
I'd like you to imagine that you are unplugging every wire until the switchboard is completely empty.
And all those wires get suctioned down the central channel of your body,
Center of your head all the way down to the base of your spine and you just keep draining down.
So you are emptying out everything.
Then visualize that you are sitting in your chair and in the center of your head is your room.
In this room,
You are beginning to clean it like a vacuum,
Suctioning any debris.
You can swivel in your chair,
You can imagine you are sweeping the contents of your head,
Continuing to let everything empty downward.
Now we are facing forward in our chair,
Our room is squeaky clean in our head and we will project in front of our mind's eye a stage,
A platform,
A vision that we want to place into our next moments.
This is where our creativity comes in.
You can visualize a specific thing or maybe just a beautiful place in nature.
You can visualize yourself thriving in an environment that delights you,
Maybe it's even who you are in the world.
Pick something.
Put your mind's eye there.
See yourself empowered in that moment there.
Then take that energy of who you are and allow it to seep into every cell of your body and just sit in your meditation with that feeling state from which you've created.
Let yourself savor that which you want to see grow.
Sit in silence.
If you'd like to keep imagining yourself or this space,
See if you can do it in a soft way where gradually you sit in the space of your heart and just simply delight in the space of your mind.
Grounded to the earth,
Equally supportive and connected to the sky above.
Tension settled in the very center of your head with a beautiful vision in your mind's eye.
You can sit with mantra.
We can add that dream.
It's just a way to bring goddess energy,
Creativity.
Capri as the earth,
Om is that primordial connection to all things.
Om clean shreem.
We sit in the silence and space of the beauty of our mind's eye,
Creativity,
Our wisdom,
Our creativity,
Even within the depths of our belly,
We seat and we cede that intention into our bodies.
Om clean shreem.
We sit in the silence and space of our mind's eye,
Creativity,
Our wisdom,
Our creativity,
Our wisdom,
Our creativity,
Our wisdom,
Our creativity,
Our creativity,
Our creativity,
Our creativity,
Our creativity.
Om clean shreem.
We sit in the silence and space of our body.
We sit in the silence and space of our body.
We sit in the silence and space of our body.
We sit in the silence and space of our body.
We sit in the silence and space of our body.
We sit in the silence and space of our body.
Once again is that womb space.
Our second chakra is the seed of our creativity.
We can coalesce all that we've brought into this meditation,
Just let it sit into this space,
Ceded right here.
You just planted it deep within yourself.
It again,
Water it,
Watch it grow.
When you're ready you can reach your arms to the sky,
Deep breath,
And hands come together and all the way down to your heart in gratitude for this time,
Remembering your practice is for the benefit of all beings.
Bow in your head,
Touching the earth.
Thank you.
Namaste.
