Day 14.
Welcome your body and your breath to your meditation practice.
Please find a comfortable seat sitting with your eyes softly closed.
As you expand your breath,
Sit up a little taller through your spine.
As you follow your breath more deeply inside,
Begin to ground your awareness,
Your attention downward,
Landing your attention down to the base of your spine where your root system meets the earth.
Realize that you can clean that area and create a brand new grounding cord that connects you not only into the earth but to the very center of the earth,
Hooking your attention and your energy as deep as you can.
And from that deep and rooted place on your next inhalation,
Begin to grow taller as you let your awareness rise up that channel through the spine,
Through the crown of your head and beyond.
Reach to the sky.
From the sky,
Gather a little bit of energy from above.
Pour it into your body as light and settle into your seat in the center of your heart.
Our intention for today is gratitude.
As we sit in our practice,
Over time we cultivate this feeling state naturally.
It swells with an expanded heart,
With a soft mind,
And with a body that feels at ease.
As we ground continuously through this practice,
Just letting yourself get heavier,
Releasing anything from the past,
Stuck energy,
Tension,
Emotion.
Let it drain out of that grounding cord continuously as needed.
And as you continue to allow that emptying,
We begin to recognize that we fill up this vessel of our body,
Of our heart with light,
With intention.
And very often it comes from giving,
It comes from sharing,
From experiencing within yourself that place that feels at home,
Filled with ease and joy.
So we'll do a little breathing practice that allows us to expand the heart.
You can place your hands on your legs.
So we'll do a little pelvic tilting with this breath practice as you inhale through your nose,
Stretch your heart forward,
Move your shoulders back,
Reach your heart through your arms and lift your chin a little.
And as you exhale through your mouth,
Like you're blowing out a candle,
Let your chin move in towards your chest a little and tone your belly.
We're going to speed that up.
So we'll move with our breath,
Inhale through the nose,
Exhale through the mouth.
Keep going.
Biggest inhalation,
Little pause at the top.
And then once again,
Through your mouth,
Empty.
See if you can hold on your exhale here,
Allowing the chin to stay in towards the chest a little.
It's like you're turning inside of yourself in reverence.
Really pausing here with no tension in the space between the breaths.
Continuing to ground to help you hold the exhalation out.
You might have to swallow a little bit,
Push a little more breath out.
And then big inhalation and just a natural exhalation.
Give yourself a moment.
Just to feel how the breathing practices affect your physical body and your subtle body.
You might even feel the field of you growing beyond your physical body.
Think of yourself as having this aura of protection around you about six feet.
It's a circle.
And our practices expand into this space and enliven the energy within us and around us in this space.
We'll do that practice one more time.
So again,
You can do a little baby pelvic tilt.
You can really open your heart on this one as you inhale.
Lift the chin a little through the nose.
Exhale through the mouth.
Inhale fully.
And very slowly exhale.
Hold on the exhale out.
Exhaling the beating of your heart.
Really slowing yourself down.
Emptying yourself out.
Push a little more breath out.
And big inhalation.
Just hold it here for a moment.
And exhale.
Once again,
Just give yourself that opportunity just to sit and settle.
Feeling the energy a little more dispersed.
Let it start to spread into the lower half of your body.
If it's comfortable for you,
We can sit with our hands on our heart and just pause here.
Sit in silence just for a little bit with a grateful heart for all the gifts that we have in life.
The beauty of this earth and its abundance.
Even with all of the changes and disruptions and the heartache as we're all evolving,
Our practice reminds us to sit in this space each day,
Renew ourself each day,
See the simplicity of what nature has to offer like a sunrise and a blooming flower to help us and remind us of our nature.
Sit in silence together just a little bit more.
Exist.
You Slowly allow your breath to expand.
We can stretch the arms to the sky.
Big beautiful gathering breath in.
As the hands come together,
Bring them straight down the front line of your body to your heart,
Always in gratitude for this time that you give to yourself,
Knowing that your practice is always for the benefit of all beings.
Namaste.
