Day 12.
Welcome your body and your breath to your meditation practice.
Please find a comfortable seat sitting with your eyes softly closed.
Taking the time to elongate your spine,
To allow the shoulders to rest back,
To allow your head to rest back,
To feel yourself coming back home to your body,
Coming back home to your breath.
Taking a moment just to scan,
Notice,
And let go of any tension that's living in your face,
In your shoulders,
In your torso,
In your pelvis.
Let your breath guide you with every rise and fall.
Let that flow move you more deeply and sweetly into your home,
Into your heart.
Our intention for today is love.
As we place our hands on our heart,
We allow the rise and fall to expand the back of our heart,
To stretch our lungs,
To widen laterally,
And to ground us more fully.
We feel that familiar way in which our heart has learned to soften from the warmth of our hands,
From the rhythm of our breath,
And from the way in which that the mind can rest and trust to let go.
See if you can do your best to not wander with less struggle,
Making only the minimal effort moment by moment,
Staying present.
You can allow sounds,
You might even watch and witness thoughts.
Just continue to let them flow through you.
Feel the stream of consciousness flow.
And it's as though you're resting by the side of the stream,
Witnessing,
Not attaching,
Allowing as your hands release down either on your lap or on a pillow to get comfortable without falling into a slouched position,
But to get comfortable in resting within yourself,
Letting go of tension,
Letting go of bracing,
Feeling that you are safe and protected,
That you are okay,
Remembering to establish the grounding cord at the base of your spine,
And just allowing an emptying to happen as needed when needed.
Feeling okay with the way things are.
We let go of all the emotion that runs through us in the course of a day.
Maybe there's been disappointment or sadness or frustration.
We are accepting of these feelings,
Embracing our emotions,
Being compassionate,
Witnessing,
And recognizing that we have the tools to keep them flowing through us.
And so once you feel like you're in that space that's soft and open,
Feeling the aliveness of you,
You may even bring your hands back to your heart and use this mantra in your meditation.
I am loved.
I am loved.
With every inhalation,
I am loved.
With every exhalation,
I am loved.
And really allow yourself to become that expression of love,
To know you are loved,
To feel yourself as love,
And to witness all of the busyness move through you with a compassionate heart – I am loved.
I am loved.
We'll sit for a longer time here in silence.
S Retirement.
You you you you you you you you you you continue to bring your awareness back I am Inhaling I am exhaling Implying Amplifying how you feel amplifying your commitment to this moment Practice you Now in your breath now to stretch and expand And when you're ready reach your arms wide and high big beautiful breath in Catch a little piece of the light from above and bring it into your heart Sparking that light of your heart for the rest of your day You can bring one hand to your heart can bow forward At least the other hand to the earth always in gratitude for this time give to yourself And to remember that your practice is for the benefit of all beings and this planet.
Namaste you
