Day 17.
Welcome your body and your breath to your meditation practice.
Please find a comfortable seat and sit with your eyes softly closed,
Elongating your spine and allowing the head and shoulders to rest back and your foundation to evenly anchor into the earth.
Connect to your breath.
Following the breath in through the tip of your nose,
A cooling breath as you inhale and a warming breath as you exhale.
Let the rhythm of this breath bring you back home to this present moment and back home into your body.
Our intention for today is connection.
As we begin by syncing up to the rhythm of our breath,
We connect our mind to our bodies,
Gradually allowing this connection to bring us into greater wholeness with our minds,
Our bodies and our hearts.
You can put one hand on your belly and one hand on your heart.
As the breath comes in a little fuller,
Feel that rise from belly to heart on the inhale and heart to belly on the exhale.
Allowing each rhythm from inhalation to exhalation to send you more attention into your foundation and equally into the universe,
To the crown of your head,
To that stretching upward.
We recognize as we sit in rhythm,
We sit in connection to ourself,
Ourself is threaded more deeply and woven into the very planet and into the very universe.
We find it through our breath,
Through our awareness and through our willingness to get a little more subtle with ourself.
Allow your hands to relax and just taking a moment to really anchor your attention and your grounding cord into the earth,
Sending your roots down and wide.
Feeling a letting go of any tension,
Any busyness,
Distractions through this grounding cord.
Just let it drain out.
And then as you need it,
Rise a little higher through your spine and allow the crown of your head to bloom higher upward,
Gathering and sourcing a little more energy from above and allowing that energy perhaps as light to pour into your body and to surround your body to fill you up.
We follow that light,
That energy as it fills our body from head to toe.
Be feeling a little rising of the corners of your mouth as the sensation of your body expands with a little more joy.
And then we'll sit together in silence allowing this expression of who we are to naturally emerge using mantra for that way to keep the mind at ease.
There's even a simpler mantra that we use to connect to our breath which is so as you inhale and hum as you exhale.
See if you can hear that natural sound.
This natural mantra of the breath translates to I am that.
So as you inhale and hum as you exhale,
Letting yourself connect to that expression of you today that brings you into a more joyful place in your heart or maybe just an easeful place,
A restful place.
Sit together in silence.
We release your breath.
You you you you you you When you find that your mind is wandering which it naturally will do You come back to the mantra Come back to that repetition Whether it's the natural mantra of your breath So as you inhale and hum as you exhale or Whatever mantra works for you See if you can continue to grow the space Between the thinking mind and rest with more space In the expanse of heart See if we can be here for another four minutes or so you you you you you you As you're ready start to deepen your breath you allowing the breath to awaken your body keeping the mind steady And when you're ready start to reach your arms up to the sky and enjoy another deeper breath in Visualizing catching a little piece of sunlight between your hands and bringing it all the way down into your heart Always in gratitude for this time that you give to yourself in this way to remember Your meditation practice is also for the benefit of all beings Namaste You
