In this meditation we will start in a seated position and later in the meditation we will get comfortable in a laying down position.
For now,
Take a deep breath in through the nose and out through the mouth.
As you connect within your body,
Within your seat,
And your legs,
And your feet.
As you come back to your sense of groundedness,
Feeling the bottom of your feet on the floor,
The texture,
And observing the thoughts and emotions that come up without shame or judgment,
Just curiosity.
Connecting with how those motions show up in the body.
You may feel a sense of doubt,
A lack of belonging,
Like you're an imposter.
You feel insecure,
Unstable,
Lack of focus,
Or a sense of pessimism.
And that is all okay.
That is your truth.
You take a deep breath in embracing those emotions and thoughts,
Absorbing it,
Feeling it within the body as uncomfortable as it may be.
You want to hold the tension,
Flex the muscles,
Hold your breath as you breathe in,
Until it feels uncomfortable,
And exhale through the mouth,
Letting it all go and fade away.
It may take a couple tries as you inhale through the nose,
Feeling those emotions and all the emotions that come with it,
And exhale through the mouth as you let it all drop away.
And as you continue to find rhythm in your breath,
While at the same time observing the thoughts and emotions,
Bring awareness to what creates your own sense of groundedness.
What gives you stability,
Safety,
Or fearlessness?
As your mind imagines and thinks and remembers,
Feel into what that feels like in the body.
Bring awareness to the bottom of your feet.
Have them lay flat against the ground and the floor.
Feel the feet grounded in your seat.
What do you feel now?
Think back to when you felt fearlessness,
When you felt courage or bravery.
Think back to what your body was feeling in that moment.
How did you overcome that fear?
What inspired your courageousness?
Here,
I'd like you to get more comfortable laying down on your back,
With your arms by your side and feet relaxed.
Take a deep breath in through your nose,
Filling up the stomach and chest,
Feeling it as it elevates above you.
And exhale through the mouth,
Deflating every last ounce of air from your lungs.
Again,
Just observing the thoughts and emotions.
As you inhale through the nose,
Filling up the lungs once again,
And the chest.
And exhale through the mouth,
Deflating the stomach.
And this time,
As you breathe in,
Elevate your pelvic area into the air,
While keeping your neck and your head grounded to the floor,
Lifting the pelvic area into the air as much as you can,
Keeping your arms to the side,
Using it for balance,
To push you out by or you feel how vulnerable this feels.
Lifting it,
Keeping it in the air,
As you embrace the discomfort of observing the thoughts and the feelings it brings.
On your next exhale,
Slowly lower the pelvic area back to the ground,
Slowly coming back to a flat horizontal position.
And inhale,
Lifting it back up into the air,
Holding it at the top,
And exhale,
Dropping it back down to the ground.
We'll do this two more times up into the air as you inhale.
And exhale slowly through the mouth,
Dropping the body back to the ground.
One last time up into the air,
As you inhale through the nose,
Then exhale through the mouth,
Dropping down to the ground.
This time relaxing even deeper into the ground,
Relaxing the hips,
The feet,
The hands,
The shoulder,
The jaw.
Bring awareness to your pelvic area,
To the root chakra.
Bring awareness to sexual organs,
To the hips,
To the buttocks.
And connect to its source,
Its energy,
As it reminds you of the capability of power.
You are it,
And it is you.
You have what you need within your body.
All of the external materials and circumstances or achievements or accomplishments can only go so far.
You can be volatile towards your confidence,
Towards your belief in yourself.
The true sense of belonging is already within you.
You have what you need.
You have your body,
And know that you have access to this feeling,
This state at any time,
Whenever you need.
When you're ready,
You can open your eyes.
