Welcome to the Voices of Movements meditation.
I'm Tali Brash and I'll be guiding you through this meditation.
Find a seat that's comfortable,
That feels doable,
Taking off the pressure of what is meditation,
What it is that you have to do.
For in this meditation,
We're simply going to invite you to just be.
Often we get told that we need to sit and meditate,
Focus on our breathing.
For this meditation,
Just going to let go of all the ideas of what is meditation.
Letting go of any sense of doing,
Just allowing yourself permission to be.
So find a comfortable seat that feels good for you.
Perhaps it's lying down with your knees up,
Perhaps it's sitting up in your bed,
Perhaps it's on a chair or a couch.
Just feel into what feels good for you right now on this day,
In this moment.
Let's begin with taking a few breaths.
In through the nose.
Out through the mouth.
Again in through the nose.
Out through the mouth.
Taking a moment now just to notice any sounds around you.
What is it that you can hear?
So often we think we have to meditate in utter quietness.
It's going to be no sound.
What if you can invite the sounds in to this meditation?
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Together let's allow this meditation to guide you to what you need right here,
Right now in this moment.
Perhaps it's just to stop in your day,
Take a moment to get clear,
To breathe,
To fill your body,
To let go of the mind.
Just stop and breathe and feel what's here in this moment right now.
Breathe in.
Breathe out.
It's when we resist what's going on,
Whether internally or externally,
It persists.
So just taking a moment to notice if there is anything that you are resisting right now,
Any internal or external conflicts that are there that you're fighting against,
That you wish weren't there.
Are there voices in your head,
Thoughts that are going?
Are you trying to stop them or wish that they weren't there?
See if you can just allow them to be there,
Even to the point of welcoming them so that you can let them go.
Breathe in.
Breathe out.
Noticing if there's anything that feels uncomfortable in the body.
If there's any tension or movements that you want to make.
Breathe in.
Breathe out.
Is there anything in your life at the moment that you are fighting against?
A person,
A situation,
Something that's beyond your control?
Breathe in.
Breathe out.
See if you can surrender and give up the fight.
And just be with what's there.
Just stop.
Just stop.
And breathe.
Breathe in.
Breathe out.
May I remind you that at any moment you have access to this breath.
You can stop in your day and you can take a moment to breathe and let go.
Come back to the knowing that you don't have to control everything.
You can surrender up to a higher power that is always there watching over you.
You don't have to fight.
Yourself or others or a situation.
For it is in the acceptance that things shift and move and love can warm its way back into the flow of your life and your heart.
Breathe in.
Breathe out.
Just allowing yourself to sit here and slowly let go more and more and more.
Breathing in.
Breathing in.
And breathing out.
This time allowing yourself to welcome in a little bit of bravery and courage.
May you feel into the courage that lies within you.
It takes courage to have faith and it takes courage to surrender.
It takes courage to hold on and to fight for when we're trying to control and we're trying to hold on and have that inner war and fighting of trying to hold on to control.
It's that if we can summon up our courage to let go and surrender and come back to love.
With peace comes more joy.
So welcoming in now your courage.
And if your courage lived in your body,
Where would it live?
Feel into that place in your body where you feel your courage.
And breathe in.
And breathe in.
And breathe out.
And come back to that place in you that knows,
Knows that there's a higher power.
Knows that with courage you can create your reality that you desire.
With courage comes you speaking your truth more,
Opening your heart more.
Receiving more,
Giving more.
Breathe in,
Breathe out.
With this feeling of courage in your body,
Let's welcome it to take you,
To guide you throughout your day today.
Helping you to remind you to let go of all resistance,
Let go of the fight and surrender and summon up the courage within.
Let there now be a beacon of light that's shining on you,
Integrating this courage into you,
Allow a color to come through the light that's shining and now has a color and it's like a full beam light shining on you.
Feel it.
Feel this light,
This light of courage.
Let it shine down all over you.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathing in courage.
Breathing out resistance.
Breathing in courage.
Breathing out the fight.
Breathing in courage.
Breathing out the total surrender.
And rest here now in this moment.
Hearing the sounds.
Feeling the light.
Sensing your courage.
Feel us breathing in.
Breathing out.
Breathing in.
Breathing out.
Slowly,
Slowly.
Starting to fill yourself back in that comfortable position you got yourself into.
The one that felt doable and kind to yourself.
Coming back to your body.
To this room.
To this moment.
Knowing that you can go about your day courageously.
When you're ready.
Slowly wriggle your fingers and your toes.
And gently open your eyes.
