Connection Sequence - Guided Didjeridu Effortless Meditation

Reconnect to the best version of yourself and embody who you want to be in the world with this special guided meditation.

Open up the warm, positive and powerful energy that's inside you with this 30 minute visualisation, suitable for all levels of experience.

The beautiful music is by Perth-based sound healer Julian Silburn.

Photo taken at Mount Iron, Wanaka, New Zealand, 2019

Transcript

Welcome everybody,

My name is Tanya and I'll be guiding you through the connection sequence today.

As we get ready to take a moment for ourselves,

Just make sure any devices you have are completely turned off,

No vibrations,

No notifications,

And for the next 30 minutes you can completely forget they exist.

So closing your eyes when you're ready and just tuning in to the natural rhythm and pace of your breath,

And just getting comfortable in a seated position with your back supported and making sure that your neck is not resting on anything,

Just so you'll know if you've fallen asleep,

And having your feet free and not crossed for maximum comfort throughout your practice,

And if you prefer to lie down that's totally fine as well.

Just placing your hands comfortably on your lap,

And just beginning by acknowledging and paying respect to the Gadigal of the Eora Nation,

The Traditional Custodians of the land of which I come to you from today,

And the Traditional Custodians and Elders of the land of which you're on today,

Paying respects to the Elders both past and present,

And honouring the continuation of cultural,

Spiritual,

And educational practices of those peoples.

And now just taking a moment to acknowledge yourself for being here today.

Taking control of your breath now as you begin to slowly deepen it,

Gently guiding your breath down into your belly,

Feeling your belly rise with each inhale,

And falling with each exhale.

Now starting to lengthen your exhale so it becomes longer than the inhale,

Without the need to be precise,

Just simply setting an intention to have your exhale longer,

Even just slightly.

You're not straining in any way,

You're not exhaling to the point of discomfort,

Just slightly longer exhaling than you're inhaling.

Just noticing when you've begun to drift away from noticing your breath,

And just gently coming back,

Extending your exhale just slightly more than your inhale.

And with each lengthened exhale,

Feeling your body softening and loosening,

You may wish to pause slightly between each inhale and each exhale.

The aim of this guided meditation is not to think of nothing,

We're not trying to have a still mind or stop our thoughts from happening completely,

You're just allowing your mind to clear itself in the way it knows best.

And it's a simple process of effortless meditation that you're practicing now that has this power.

And we do this by following a simple process,

Just like a boat drifts away from its anchor,

You're resting your awareness very gently on an anchor,

Which right now is your extended exhaling breath.

And just when you happen to become aware that you've drifted away from your anchor,

As it naturally does many times,

Just softly choosing to come back to your anchor,

Back to your extended exhale breathing.

There's no way you're trying to get to,

There's no state you're trying to achieve.

Your thoughts are a natural,

Expected and important part of the effortless meditation process.

And if you feel you need to readjust your body,

That's totally okay.

Just accepting whatever it is that's there and allowing it to pass through you,

Just like any emotions.

And just returning your breath to its natural rhythm,

I'm inviting you now to take a moment to tune into a time when you felt you were at your very best,

You were confident,

Strong,

Happy,

Energized,

Full of love and motivation,

You're in flow.

When was that time?

Or perhaps you'd like to imagine a future time when you feel like this,

Harnessing your best self,

Your true self.

So just remembering or envisaging,

How did you feel in your mind and in your body?

How are you expressing yourself in your face and in your body,

In your words?

This will be a time when you felt present,

Calm,

Complete.

And it may have been a milestone in your life or a very small interaction.

Just bringing forward that memory or imagining how you'd like to be.

And just connecting to this feeling,

The emotions in this present moment.

In this moment,

I invite you to embody that experience,

A time when you felt you were at your very best.

I'm inviting you now to connect with all the sensory feelings of that moment,

Whether it's remembered or imagined.

What can you see?

What can you hear?

What can you smell?

What can you taste?

What can you touch?

And just bringing your awareness back to this embodiment whenever your mind drifts away,

Knowing we're not trying to stop any random thoughts.

Just noticing when you've drifted off onto other thoughts or judgments.

And when you do,

Just gently returning back to your anchor,

Your connection with this time of flow and confidence.

And just taking yourself as you are and connecting to any emotions and feelings that you have from that experience,

Whether it's feelings of warmth,

Joy,

Fulfillment,

Enthusiasm.

Love.

Connection.

Energy.

Whatever these feelings are from that experience,

That state of flow that comes to mind.

And just imagining these feelings embodying the people closest to you as well now.

You might be imagining these feelings energizing your closest family or friends.

And extending these feelings to where you are physically now too.

To your neighbors,

People in the street,

People walking by or sitting around if you're outside.

Everyone embodying this authentic,

Content wholeness.

And as you sit here,

Simply imagining in an easy,

Effortless way,

All the people around you feeling the same feelings of joy and unity.

And as you imagine these people embracing these emotions and sensations,

Also imagining them propagating these feelings to all of the people they come across in their day.

Allowing these feelings to radiate and expand,

Moving out into the surrounding streets,

Embodying and emanating all people and all creatures they encounter.

All living things being warmly embodied,

Encompassing contentment,

Clarity and connection.

And radiating their energy out into the world,

And allowing this energy to expand beyond the streets,

Out to the surrounding suburbs,

The entire town.

Everyone in the town experiencing the same presence.

The same calm,

The same kindness.

Inviting everyone to continue to expand these feelings out across the entire country.

Imagining everyone and everything all thriving in this positive experience.

Every being feeling these sensations,

Going about their day and passing on these feelings,

Growing their strength exponentially.

Exponentially.

Now imagining this powerful energy spreading across the continents,

Across the entire world.

Every country,

Every ocean,

Every atmosphere.

All experiencing and embodying compassion,

Understanding,

Openness.

Expanding these feelings to have no limitations,

Expanding out into our universe,

The planets,

The stars,

The black holes,

Whatever's out there.

Expanding infinitely beyond anything we even know.

Pulsating out and affecting all that's out there.

And just beginning to turn your awareness back in.

Moving back from out in the universe,

Where all these feelings and sensations continue to pulsate.

Back past the planets and the stars,

To our Earth.

The Earth,

The atmosphere,

The seas,

The continents.

Bring your awareness to your country,

North,

South and west.

And back to your town,

Your suburb,

Your street,

To your surroundings.

And back into yourself and all the various parts that make up you.

And given the extraordinary journey these feelings have just been on with you,

They may feel the same as before,

Or they may feel different.

Perhaps a bit warmer,

Brighter,

Even stronger.

I invite you now to just become aware of where you're feeling these sensations the strongest.

Where have they landed,

If anywhere?

And simply resting your awareness on that feeling,

And using that as your anchor point for the rest of the meditation.

These feelings may be incredibly subtle or strong.

Whatever you feel is completely okay,

And what's meant to be.

Just allowing yourself to sit with them,

Resting your awareness very gently on them.

And if you'd like to use a different anchor,

A natural breath or a mantra,

That's totally fine as well.

And when you happen to notice your mind has wandered,

Just easily and effortlessly just easily and effortlessly returning to your anchor any feelings inside your body.

You are not your thoughts,

You are not your emotions.

They're doing what they need to do,

And they're simply passing through you.

You're welcome to slowly let go of your anchor.

There's nothing else to do here now than rest.

Allowing the meditation to sink in.

Staying exactly as you are,

Or if you wish,

You can sit back and recline for the last few moments.

We'll let you know when it's time.

Gradually beginning to deepen your breath.

Keeping your eyes closed,

You'll slowly begin to reawaken your body and your mind.

When you're ready,

Start to wiggle your fingers and your toes.

Rolling your shoulders back and forward.

Feeling your muscles reawakening one by one as you begin to stretch your whole body.

Just connecting with what you want in your life.

You may not even have words for what you want just yet.

And that's totally okay.

It may just be a felt sense.

Just setting and acknowledging your intention.

And knowing that you're empowered to take the steps to get there.

Every small step works to make a big difference.

And smiling softly now as you begin to stretch your whole body.

Feeling the energy flowing throughout your entire being.

Just taking a moment to thank yourself for taking this time.

And now with as much sound as you wish,

Taking a deep breath in and letting it go.

And taking as much time as you like.

Slowly bringing your awareness back into your physical surroundings and opening your eyes.

And just checking in with yourself.

Noticing how you're feeling right now.

How is the anchor process for you today?

Has anything come up for you?

I'd love to hear how you found it.

So just leave me a comment or send me a message.

Thank you for joining me.

Please do get in touch with any questions.

And have a wonderful day.