Hello!
Today we're going to do a releasing meditation technique together.
So just allow yourself as you're ready to come into a comfortable seated position.
Make sure you're sitting up nice and tall,
Lifting up through the crown of your head.
And also rooting the base of your spine down,
Either into the floor or your seat.
Really creating this long and strong line of energy up through your spine.
From there you can rest your palms on your thighs.
You can have your shoulders softly relaxed down and away from your ears.
Let your elbows be loose.
Soften your chin down and in towards your chest.
Maybe release some tension around the forehead,
Behind the eyelids,
Along your jaw.
And as you feel ready,
Go ahead and close your eyes here.
And we'll just start by taking a few deep breaths together.
As you inhale,
Fill your belly up with air.
And you can exhale,
Let it go.
So two more just like that.
Inhale,
Belly rises.
Exhale,
Belly falls.
One more inhale.
And exhale.
So continuing to sit here in your seat,
Deepening your breath now on your own.
Just letting yourself keep in tune with that full deepness of your breath.
So pulling the breath deep down into the base of your belly.
And as you exhale,
Let all of the air out.
Pull your belly button back towards your ribs.
Let it go.
Anything stagnant,
Stuck,
Tense.
Continuing just like this with your breath.
Now we're going to take our awareness into our bodies.
So whatever seat you're in,
Just take a little mental scan of your body here.
Notice how you feel.
Maybe there are some areas of soreness,
There's some tension.
Maybe you're still gripping in some corners of the body,
Like through the fingertips or the toes.
Maybe some tension has crept back in around your shoulders or your jaw.
So just notice all of that for a moment.
And then give yourself permission to release here.
Release anywhere where you're gripping.
Release anywhere where you might be closing off or shutting in.
Repeating to yourself in your mind here as you do so.
Release.
Release.
Release.
Continue releasing any physical tension that you find in your body here.
And now we'll move into your mental body.
And just noticing where your thoughts are as you came to your practice today.
If you still have lots of lists or to-dos or just random thoughts running around in your mind as you're trying to sit and find some stillness,
That's okay.
Just some compassion.
And allow yourself these next few breaths to move that energy of releasing into your mental body.
So give yourself permission.
Release the grip of your thoughts.
Repeating to yourself as the thoughts float back,
Which they will.
And every time you notice that they do,
Just repeat to yourself.
Release.
Release.
Release.
Release.
Coming finally now to our emotional body,
Our heart-centered body.
Notice where you are in your emotional body today.
What emotions,
What feelings have you come to your practice with today?
Look deep and be honest.
If there's any tinge of sadness,
Frustration,
Stress,
Maybe anger,
Fear,
Let all of that come to the surface.
Meet yourself with compassion.
And then see if through any of those emotions,
If you are choosing maybe to hold on to those emotions,
When instead you can choose to release.
It's okay if you can't.
Just feel into the emotions of your heart here.
And if you can't let the emotions go,
Then just repeat your word and see how the body reacts.
Release.
Release.
Release.
Release.
Take one more full deep breath in through the nose,
Fill your belly up to the top with air and sigh it all out.
Releasing anything that doesn't need to stay with us and carry with us on into the rest of our day.
We release stress,
Anger,
Fear,
And darkness so that we may create love and light,
Compassion,
Creativity.
Enjoy the rest of your day.
Thank you for your practice.
Namaste.
You're welcome.
