Welcome to the Dallas meditation.
We'll get started by finding a comfortable seated position.
Feel free to sit up on top of a block or a pillow for support.
And then find a comfortable place to rest your hands on your knees,
Palms up,
Palms down,
Hands in the lap,
Whatever feels right for you.
And then just allow your spine to be tall,
Centered,
And straight like a staff of bamboo.
Feel free to close your eyes.
And just gently bring in your attention and your awareness inward and inside.
And as you shift your attention inwardly,
Just allow all things of an external nature to begin to go out of focus and fade away.
Just resting your attention easily within the natural rhythm of your breath.
Notice when you're inhaling,
And then notice when you're exhaling.
Each inhalation followed by an exhalation.
And then each time that you inhale,
Just silently repeat the word yin.
And each time that you exhale,
Silently repeat the word yang.
Exhals are receptive and internal and therefore yin.
And exhalations are more active,
More warm,
More external,
And therefore yang in nature.
As you continue to label the inhales as yin and the exhales as yang,
Feel that beautiful dance and synergy of the yin and yang flowing in and out of each other.
If at any point you notice your attention drifting away from your breath,
Just let go of noting it within the yin and the yang.
Just very,
Very easily and patiently bring your attention back,
Silently repeating the yin,
Tenderly repeating the yang,
Feeling that quality of balance,
The balance of feminine and masculine energy in the deepest of ways.
From here,
Let's take a deep inhale through the nose.
Side out the mouth,
Let it go.
And as you allow the rhythm of your breath to be effortless and easy,
Allow the labeling of the yin and the yang now to fade away,
Bringing your awareness into your upper body,
Your head,
And allowing your scalp to relax,
Allowing all the little muscles in the face to relax,
Especially your jaw.
Soften your throat.
Relax all the thousands and thousands of subtle neck fibers and strands all the way down into your traps in your upper back.
Just releasing the weight of responsibilities,
Worldly demands,
Just setting it all down,
Shifting from heaviness into lightness.
Shifting from density into levity.
Allow your chest to soften and allow your heart to open.
And although your spine is tall and straight and that symbol of nobility,
Allow the muscles around your spine to just be at ease all the way down into your lower back,
Into the kidneys.
Relaxing your abdominals and your belly.
Perhaps noticing that as you inhale,
The navel moves outwardly.
As you exhale,
The navel draws back in.
Release and relax within your pelvis and your hips,
Feeling the earth and the ground beneath you below you,
Reminding you of what it's like to be stable.
