Day 20.
Welcome your body and your breath to your meditation practice.
Please find a comfortable seat and sit with your eyes softly closed,
Allowing your breath to help elongate your spine from the base to the crown,
Sit up even taller.
As you follow your breath and empty your breath,
Release any tension that you're holding in your face,
Your shoulders,
Organs,
Anywhere in your body that feels like you're bracing yourself the opportunity to soften.
Feeling the breath from the inside out enliven you in a three-dimensional way as you allow your mind to rest on your rhythm becoming even more present.
Our intention for today is illumination.
Let's begin rubbing our hands together.
Inhale through the nose,
Exhale through your mouth and then stretch your arms to the sky wide and high and hold here.
Soft bend in your elbows,
Feeling a curl in your fingertips and a pulse in the palms of your hands,
Visualizing the palms of your hands as magnets pulling in energy from above.
Think of the universe offering itself to you and you become an open vessel ready to receive,
Support,
Energy,
Light.
Give yourself a moment or two here longer,
Really receiving,
Magnetizing to you whatever it is you feel you need today to help illuminate the mind,
Inspire the heart.
And then very slowly let the hands face the earth as you press down the front line of your body,
Calling in that energy and light through your body as well as around your body.
Press out the old as you ground.
You can let your hands rest on your legs,
Keep your awareness centered downward with every breath to follow anchor a little more into the earth,
Feeling that connection that's always there with gravity.
And as you surrender over time in your meditation practice,
We begin to feel this gravitational pull of grace drawing us deeper and deeper inside.
Gradually we let go of technique and we just sit in that space of being as we stay anchoring and surrendering as much as we need downward.
Feel a soft breath rise up your spine.
Trace that breath with your mind's eye as it travels up your central channel all the way up to the very crown of your head again.
And as though your arms are still stretching overhead,
Keep reaching that crown,
Feeling your energetic body expand in both directions and that energy as light can flow through you.
And then allowing your mind's eye to rest in the very center of your head.
And just seeing before you a vision,
A beautiful place in nature.
Perhaps it's a sacred place for you to be.
So whenever you feel you need support,
Go to this refuge and notice how you feel there.
Safe,
Steady,
Expansive,
Maybe even joyful,
Lighter,
Inspired,
Seeing the beauty around you,
Knowing that that's a reflection of the beauty within you.
And just letting yourself sit in that space.
You can use the help of mantra.
You can repeat the natural sound of the breath.
So hum.
For the beaches,
The goddess,
Sit together in silence.
And slowly allow your breath to expand gently,
Keeping your awareness on your breath.
Really calling all of your attention back to these last moments of your meditation.
To see that intention for yourself.
To remind yourself the ways that you can naturally illuminate your mind.
Through doing less,
Through listening,
Through simply being in a state of receiving.
And when you're ready,
We can reach the arms to the sky.
Big beautiful breath in.
Hands come together in gratitude always for this time.
Hands come to the heart.
Remembering our practice is also for the benefit of all beings.
Namaste.
