Hello,
I'm Tracy.
Welcome to your meditation where we breathe with drums.
Let's begin by finding a comfortable position for your body.
You might be sitting up or lying down.
Just allow yourself to be in a position that lets you breathe deeply and freely.
We'll start with an intention for your practice today.
Think of how you want to feel when we complete our time together.
Set your intention and repeat it three times in your mind using exactly the same words.
Now start to expand your breath.
Breathe in and out through the nose.
The lips are closed.
And as you're breathing out,
You're just gently expanding the inhale,
Slowing the exhale.
Noticing as you breathe in that the chest and the belly expand three-dimensionally,
Just like a balloon.
And then as you exhale,
The exhale starts from the base of the pelvic floor.
It's slow,
Steady.
It's this physical action of letting go.
Letting go of the need to strive.
Letting go of the need to be anything other than you right now.
And as you breathe in and out,
The breath growing longer.
It's flowing through you like waves on an ocean.
You're breathing in and you're breathing out and your mind is tethering itself to your breath.
And as it does so,
Notice that the mind gets very quiet,
Very still.
And from here,
We'll begin to bring the drumbeat into the room together.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale,
Doubling the exhale now.
Exhale.
Keep exhaling.
Inhale.
Exhale.
Keep exhaling.
Inhale.
Exhale.
Keep exhaling.
Inhale.
Exhale.
Keep exhaling.
Inhale.
Exhale.
Keep exhaling.
Five more like this.
Inhale.
Exhale.
Keep exhaling.
Inhale.
Exhale.
Keep exhaling.
Inhale.
Exhale.
Keep exhaling.
Two more.
Inhale.
Exhale.
Keep exhaling.
Inhale.
Exhale.
Keep exhaling.
We'll double the inhale now too.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Five more like this.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Adding a pause.
Inhale.
3,
4,
5,
6,
7,
8.
Hold your breath.
Exhale.
Exhale.
2,
3,
4,
5,
6,
7,
8.
Again.
Inhale.
Keep inhaling.
Hold the breath.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Hold the breath.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Hold the breath.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Hold the breath.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Hold the breath.
Exhale.
Keep exhaling.
We're going to pause.
Hold the breath.
4 more.
Inhale.
Hold the breath.
Exhale.
Hold the breath.
Inhale.
Hold the breath.
Exhale.
Exhale.
Hold the breath.
Inhale.
Hold the breath.
Exhale.
Hold the breath.
Last one.
Last one.
Inhale.
Extra long holds.
Hold the breath.
Exhale.
Hold the breath.
Inhale naturally.
When you exhale,
Just allow your breath to be relaxed.
When you exhale,
Just allow your exhale to be audible.
Take a moment to feel where you are now.
Feel where you are now in breath,
Body and mind.
With your next breath in,
Imagine breathing light in through your nose,
All the way to your pelvic floor.
As you exhale,
Imagine letting go of any fear.
Inhale.
Breathe light into your nose.
Exhale.
Inhale.
Exhale.
Inhale.
Breathe light into your lower abdomen.
As you exhale,
Let go of worry.
With the next inhale,
Breathe light into the upper belly.
As you exhale,
Release comparison.
Breathe in light to the center of your chest.
As you exhale,
Let go of envy.
As you breathe in next,
Imagine breathing light and courage into your throat.
As you exhale,
Let go of lies.
Let go of hiding who you are.
With the next breath in,
Breathe light and understanding into the center of the forehead.
As you breathe out,
Let go of confusion.
With the next breath in,
Breathe wisdom into your whole body.
Breathe integration into your whole body.
As you breathe out,
Allow yourself to feel relief and hope.
Your meditation practice is now complete.
