Day 9.
Welcome your body and your breath to your meditation practice.
Please find a comfortable seat sitting up nice and tall and softly close your eyes.
Tune in to the rhythm of your breath,
Allowing the sound of your breath,
The sweetness of your breath,
To help draw your attention inward and quiet your mind.
As the breath comes in through the nose,
Feel it cooling.
As the breath exits warming,
Cooling as you inhale,
Warming as you exhale.
Let the rhythm of your breath help you to establish yourself fully in this present moment,
Anchoring your foundation into the earth,
Settling enough,
Feeling supported enough to relax,
To expand,
And to ultimately grow a little taller through your spine,
Through the crown of your head and beyond upward.
Our intention for today is acceptance.
As we feel ourself connecting more easily into our meditation space,
We allow the energy that is moving through us the ability to let go.
We allow the energy that's moving through us the awareness to expand and dissipate so that all that has been sitting inside of us from days past has somewhere to go,
Either downward or upward.
Let it expand outward,
Recognizing that movement is what is needed sometimes,
Particularly if we feel stuck.
We move our breath and we can even move our bodies.
And so we're going to do a little exercise that helps to move tension out of the physical body.
You're going to bring your hands together and gently rub your hands,
Inhaling through the nose and exhaling through your mouth.
Shake off your hands and begin to tap your cheeks.
Inhale and exhale through your mouth,
Softening any tension in your jaw,
Emptying through your mouth.
You can tap a little bit around your temples,
You can tap around your forehead,
Anywhere in the face that feels like it's holding on.
Inhale through the nose,
Exhale through your mouth.
And then allow your hands to stop and press right at your temples,
Pressing into your temples,
Sides of your head around your scalp.
Please start to massage your head a little bit with all of your fingers pressing firmly down.
You can go to the scalp above the top of the head.
Pull the crown wide from the top down the sides.
Pull all the way towards the ears and even pull on your ears.
Pull up,
Pull out,
Pull down on your earlobes.
No tension living in the face.
In your head you'll rub the back of your neck,
Down your shoulders.
Squeeze the tops of your shoulders.
Take a moment here.
Feel how the breath is supporting you to let go as your hands slide down into the center of your chest.
Put a little pressure there with your fingertips.
Notice if there's any tenderness.
Just press around onto the chest area,
Even at the collarbones.
Any tension,
Breathe there,
Hold there.
Finding those spots that need release,
Let them go.
Slide your hands to the rib cage,
The sides of your ribs.
You can rub or tap.
You can rub all into the space between the ribs,
Down to the lower ribs.
See if you can rub your belly now.
Make a circle around your belly.
Once you get a couple rounds through,
Stop and then cross your arms and hold your body in your belly area.
We're just going to hold here.
Let ourself settle here.
Feel a softening from your head all the way down to your belly.
Then gently and sweetly begin to rock yourself like you were soothing yourself.
Just rocking right to left in a rhythm that feels good for you.
I'm going to give you a little melody that you can use sometimes when we feel like we need a little more love and support.
Sometimes when it's hard but we have to accept the truth that things change,
We can give ourself this little support mantra.
Just listen and you can join me if you'd like.
If not,
You can just listen.
It's a humming rhythm.
Humming is incredibly soothing to the body.
This is what it sounds like.
You can either hum out loud or you can hear that rhythm.
You can feel the vibration inside of you as you rock a little bit and rock as much as you need to.
Just allow that rhythm to move you sweetly and deeply inside of yourself as we sit in silence together.
You can all come to a beautiful you you you you you you you you you Softly allow your breath To enliven your body Staying steady with yourself as you awaken a little more Your belly into your heart you you Let's stretch the arms up to the sky Gather a little piece of energy from above Capture some sunlight Bring it in to your hands and down into your heart allowing your meditation practice to Support you in your day And to remember that it's for the benefit also for all beings Namaste you
