Hi,
This is Tamika Casta-Miller and I will be guiding you through a meditation that's all about the breath.
One of the things that I really love about stepping into a breath practice is understanding just how powerful the breath is and knowing that we have access to it at any time.
This is a real point of privilege,
Isn't it?
We're especially learning that in these days.
This is recorded in 2021 and we understand just how important and beautiful the breath is.
Another thing though about the breath is that we have the opportunity to truly adjust how we feel,
Moderate our energy,
Calm ourselves down,
Self-soothe.
All of those things we get to do just by tapping into the power of the breath.
So today my goal,
If there is one,
Is just to give you a deeper connection to feeling and sensing your breath as you move through this meditation.
So just come to a comfortable seat.
It doesn't matter if you are seated or lying down.
Whatever you're doing,
Just give yourself the opportunity and permission to get comfortable.
Soften or close your eyes.
Whatever feels comfortable for you.
Whatever creates more of an awareness of your inside self.
Begin to notice the connection between all that is touching the ground or floor.
Understanding that whatever you are connected to is connected to the earth.
Allow for this connection of the earth to be visualized in your mind's eye.
See yourself connected to whatever is your favorite and most comfortable version of the earth.
Whether it's sand or soil or grass or snow.
Begin seeing yourself connected to that now.
Held in that.
Allow for all of the places that are connected to the ground to connect to this visualization of snow or sand or soil or grass.
Begin to shift your awareness from lying or sitting on this space to being held by it.
Settle into your nook and shift your awareness now to the rise and fall of your chest.
Notice your breath.
Perhaps what you notice is that the breath naturally shows up somewhere different.
So maybe not in the chest but more in the low belly or in the side ribs or collarbones.
That's where the breath is for you.
Take a deeper inhale now and a long and deliberate exhalation.
Do that again.
Inhale.
By the pause at the top of your inhalation,
Feel the breath rise in the back of the throat.
Exhale when you're ready.
Notice a settling sensation.
Inhale.
Notice breath filling in the body.
Take a pause at the top of your inhalation for a little longer this time,
Noticing how the breath and the energy of the breath changes,
Rising in the back of the throat,
Maybe even up toward the nose and behind the eyes.
Exhale sending all of your energy downward into the earth again.
Do this again.
Adding a pause.
Noticing the direction your breath travels,
Energy travels.
Nearly you exhale,
Settle,
Ground,
Surrender.
Let go of that breath now and notice your natural breath.
Then noticing your breath again,
Your inhalation.
Think exhalation and allow the body to follow.
Before the exhalation is finished,
Think inhalation and your body follows with an inhale.
Think exhalation,
Body follows with exhale.
Inhalation,
Body follows.
Think exhalation,
Body follows.
Allow for the inhalation to be a gateway to your exhalation,
Which is a door to your inhalation.
Beginnings and ends go away as the inhalation is a part of the exhalation and the exhalation is a part of the inhalation.
Notice now the center of your breath.
Notice where breath is without any particular movement,
Where it is neutral.
Bring that same awareness now to the space right above your heart.
Find your inhalation again.
And on your exhalation,
Send breath awareness out toward your feet,
Hands,
And head.
Inhale everything comes toward the heart,
The center of the body.
Exhale everything goes towards toes,
Fingertips,
And the crown of your head.
Exhale center of the body.
Exhale the edges of your body.
Let go of any effort or additional awareness.
Become aware of the breath in your nostrils.
Taking a full inhale now.
Exhale out of your mouth.
Do that again.
Full inhale,
Bigger exhale.
Continue nourishing your body and mind with the breath.
Within your biggest breath yet,
Exhale everything out of the body.
And when you're ready,
Open your eyes.
Just notice how you feel.
Notice any object around you that you love,
That gives you joy.
Bring your gaze to it.
Acknowledge that the qualities that are within that object are also within you.
The calm or the beauty or the interests,
The curves,
Whatever it is that you're drawn to keep this in you.
I invite you to spend some time after this meditation just being a more sensory individual.
Just noticing other things,
Smells that make you happy.
Notice where breath gets heavy or light depending on who you're around,
What you're around,
What you're doing.
And give yourself opportunities to be light,
Joy-filled and calm.
Thank you so much for allowing me to guide you through your journey.
As always,
My goal is to leave you better than I found you and I hope that happened for you today.
I'll see you next time.
