21-Day Meditation Challenge ~ Day Nineteen / Expansion

This 15-minute Expansion Meditation is Day Nineteen of Sue's 21-day Meditation Challenge - all practices are designed to help you develop a daily meditation practice. They can be done sequentially or you can enjoy them on their own.

Transcript

Day 19. Welcome your body and your breath to your meditation practice. Please find your most comfortable seat, Sitting with your eyes softly closed, Elongating your spine as you expand your breath, Filling your body from the base of your spine through the crown of your head, Settling on the outside any tension as you soften and surrender and dive a little deeper into that space inside of your heart. Our intention for today is expansion. Let us expand by grounding first our energetic roots into the earth. Take a deep beautiful breath in through your nose and exhale through your mouth. Feel a sense of release downward, Emptying with every exhalation to follow, Spreading your roots downward, Recognizing that expansion comes when we have a strong root system. So let go in the direction of the earth first. So you slow down and feel her pulse and her support. And from that deep and rooted place, Let your awareness rise up your central channel, Activating all of the energy centers along that rainbow bridge from the base of your spine through the crown of your head and beyond. Have the sense on your next inhalation that you can pull your breath in from the crown of your head. Let it travel through the hollow of your throat and into the very center of your heart as you inhale. And as you exhale from your heart, Allow your breath to travel up through the crown and beyond continuing to expand that crown. As you inhale and pull your breath in, Repeating the mantra Om Reem Shreem. And as you exhale and draw the breath up and out, The same mantra Om Reem Shreem. Continue to feel your breath. Feel the rising of your energy from your heart through your throat, Through the center of your head and opening up through your crown as you exhale. And just allowing the breath and the mantra to move gently through you, Connecting your crown to your heart. And sit in silence here, Allowing this natural expansion from above as we equally stay grounded and connected to the earth. Om Reem Shreem. We stay in silence together with our breath, With our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. We stay in silence together with our hearts. Slowly allow your breath to expand, Bringing your attention back sweetly into your heart. Let's stretch the arms to the sky. And as we join the hands and bring them down to connect us into the space of the heart, Knowing that as our heart expands in our practice, So too does it benefit all beings. Namaste. Namaste.