Day two welcome your body and your breath to your meditation practice Please find a comfortable seat With your eyes softly closed Sitting up nice and tall You might want a pillow underneath your arms So that you can rest back a little more sweetly with your shoulders and your head Tune in to the rhythm of your breath Allowing that sweet sensation at the tip of your nose a cooling breath as you inhale And a warming breath as you exhale Letting that rhythm bring you back home Not only into your body but into this moment Our intention for today is trust Allowing our root system to settle To feel its connection to earth So that we feel steady enough And safe enough To trust Allowing your breath now to expand And as it travels into your body Let it and your awareness stretch you more deeply downward Filling in a three-dimensional way your foundation The sides of your body The back of your body Of lifting the top of your body And as you exhale keep the shape of your body stretching and softened once more Ascending your attention With your breath settling and softening So we begin with that connection to our foundation Grounding a little more attention and breath into the earth And from that solid place where we can empty out the old Re-establish our connection to now We begin to move a little more sweetly up that central channel of our body from the base All the way up to the crown of your head And as you stretch your attention upward Remember to stay connected and rooted equally downward And so you begin to feel space in your body grow In both directions energetically We source from both earth and sky First establishing a strong root system Just by surrendering our attention downward a little more at first So that we can then nourish ourselves And as you reach your awareness upward Now through the crown like a flower that opens to sunlight See if you can visualize that there is a beautiful light above you Maybe it's a sun golden light And begin to pour that light into your body Through the crown of your head And let it fill the shape of your body with that light Down your head,
Your neck,
Your shoulders,
Your torso Your pelvis,
The arms and legs,
Every part of you colored with lights Now allowing that light to fill you even more completely Through deepening your breath Think of your breath as fanning that light,
Expanding that light And we'll do a breath that I call wave breathing Bringing one hand to your belly and one hand to your heart We'll allow the breath to begin at the lower hand So it's an inhale,
Fill your belly and then your heart And an exhale,
Soften your heart and empty your belly Continue filling your body with breath Watching in this diaphragmatic way really gives the body the signal that all is well When we deepen our breath,
We stimulate the vagus nerve We give our nervous system the opportunity to move from flight or fight to rest and repair We give our body the signal that all is well so that we can trust You can keep your hands on your body to finish this deeper breathing Or you can let your hands just rest on your thighs Continuing to feel that vertical spine and the way in which your body not only anchors to the earth but reaches to the sky And that your body is fluid with light Creating space inside Giving yourself this opportunity here just to sit in that space And perhaps you allow the intention,
The word,
What it means to trust to sit inside of your tissue To trust that all is well Maybe using that as an affirmation that you can repeat as you settle into your meditation space You can spend some time in silence Again,
You can use whatever mantra,
Whatever repetition works for you,
Sometimes just an affirmation of all is well Whispering that into the tissue of your body Reminding your body that you trust it,
That it has this wisdom and knows what to do And then you can start sitting in silence a little bit longer Exhale And again,
Just repeating,
Maybe bringing your hands to your heart and repeating all as well.
In this very moment,
You are safe,
You're healthy,
You're loved.
Maybe giving yourself this opportunity to sit in the energy of trust,
To grow your roots deeper into that anchored place within yourself.
In this moment,
You are safe,
You're loved.
You are safe,
You're loved.
You can continue to sit.
When you're ready,
Start to deepen your breath in a soft and sweet way,
Allowing the breath to awaken the body.
Keep the mind at ease and open the heart to this day,
Remembering that your meditation practice is always dedicated to the benefit of all beings.
Let's remember our Corp.
Algorithm you you you
