Find a comfortable position,
Ideally lying down for this meditation and close your eyes.
Bringing your awareness to your breath,
Taking deeper and longer inhalations and exhalations.
Expanding your belly with each inhalation,
Filling the lungs with air and exhaling any tension.
Visualizing how the body relaxes more and more and more.
And now we're going to start the breathing pattern where we are going to inhale for a count of three and exhale for a count of six.
So taking a deep breath first,
Inhaling and exhaling deeply.
And now inhaling for one,
Two,
Three and exhaling two,
Three,
Four,
Five,
Six.
Inhaling two,
Three,
Exhaling two,
Three,
Four,
Five,
Six.
Inhaling in two,
Three and out two,
Three,
Four,
Five,
Six.
In again two,
Three and out two,
Three,
Four,
Five,
Six.
In again two,
Three and out two,
Three,
Four,
Five,
Six.
One more in two,
Three and out two,
Three,
Four,
Five,
Six.
And bringing your breath to its natural rhythm now.
Maybe feeling how your breath is a bit slower and deeper now.
And now visualize yourself in a beautiful landscape surrounded by nature and lie down.
It might be a place by the sea,
By a river,
Maybe in the jungle or an open meadow.
Whatever it is for you,
Feel the connection with Mother Earth,
The sounds,
The animals,
The colors,
The smells.
It is a warm day and you can feel the rays of sun caressing your skin.
You feel how the energy from the sun and nature around you fills up your entire body with each inhalation.
Feeling that beautiful prana,
That beautiful energy.
And with each exhalation you flush away any dirty energy toxins,
Negative emotions or thoughts,
Any old stagnant energy.
Visualize all those energies leaving your body and being recycled and transmuted by Mother Earth.
So as you lie down you have the energy from the sun and from the atmosphere around you inhaling that energy and flushing away the dirty old energy through all your chakras,
Your energy field and let the Mother Earth,
Let Pachamama take care of it and recycle it.
Keep inhaling fresh prana,
Fresh energy and expelling the old dirty energy,
Washing away the stress,
The tension,
Anything that is no longer serving you.
And now bring your awareness to the heart center,
Becoming aware of its rhythm,
Noticing if it is slow or fast,
Harmonious or erratic,
Weak or strong.
Just being aware,
No judgement,
Just becoming aware.
Now think of a beautiful memory or someone you love,
Something that makes you smile,
Something that brings you joy.
And keep breathing in through the heart and expanding the heart with each breath.
Keeping this beautiful image in mind,
Keeping that beautiful smile,
Expanding the heart more and more,
Bringing it into coherence,
Into harmony,
Bringing it to a slower pace,
More harmonious,
Steady but strong rhythm,
Coherent rhythm.
Keep that smile going.
And now we are going to bring the rhythm of your heart center into harmony with the rhythm of Mother Earth.
The heartbeat of the Earth is normally slow,
Steady,
Very harmonious.
It's all harmony.
Perfect balance,
Perfect equilibrium.
So visualize how the rhythm of your heart starts to become in sync,
In tune with the rhythm of the Earth of Pachamama.
Like a beautiful song,
Both singing in harmony with each other.
Now bring your attention to your second chakra,
The lower abdomen,
And become aware of its rhythm.
And we are going to do the same thing.
We are going to bring this center,
This energy center,
Into harmony with the rhythm of the heart and the rhythm of the Earth.
So visualize how these two energy centers in your body become in tune with each other,
In sync with each other,
And with Mother Earth,
All breathing with the same rhythm,
In pure harmony,
Pure balance.
And now bring your left hand to your heart and your right hand to your lower belly,
Enjoying this feeling of deep relaxation,
Of peace and harmony.
Letting all the cells in your body absorb this sensation,
Memorizing this state,
Knowing that you can come back here anytime you need.
And you can stay here for as long as you want,
Keeping your smile,
Keeping this harmony,
Breathing deeply and slowly,
Until you are ready to start moving your body and taking a deep stretch,
Only when that feels right.
Enjoy.
