This is a meditation to bring awareness into those unseen,
Unfelt places.
Begin by making your way into your comfortable meditative posture.
Situate yourself so you're relaxed and at ease.
When you arrive in your posture,
Begin to seal the lips.
Filtering the breath in and out through the nose.
It's very common for the heart and the breath to ramp up as we slow down and settle into stillness.
As the body begins to settle into its shape,
The mind begins to settle into presence.
When the mind is settled,
We can begin to observe as well as navigate our experience.
We'll use the breath to draw focus to the unseen,
Unfelt parts of our body.
As you breathe in and out of the nostrils,
They have a natural clearing and cleansing effect on the breath.
Begin to produce a better quality of breath,
Rich with nourishment,
Nurturing,
And restorative properties that help to keep the body as well as the mind calm.
Feed the breath into the space between the toes.
Notice if the toes are curled in,
They're rolled out,
If they're pulled back or pointed forward.
Feed the breath into the balls of the feet,
The natural arch from big toe mound to pinky's edge.
Feed the breath into the arches of the feet.
That natural space that is created when the ball and the heel are grounded down.
Feed the breath into the heels.
That propels you through life.
That natural spring-loaded mechanism that gives you direct contact with the earth.
Begin to feed the breath right behind the bridge of the nose.
And right in the middle of the two ears.
Complexed area or sinus cavities,
Nerves,
Glands all reside in this hard shell of your skull.
Very soft in the eyelids,
Soft in the eyeballs.
Feeding the breath in and out through the nose.
Feed the breath into the ankles.
The joint that provides for mobility and movement through the foot.
Notice if there's a natural urge to move that space of the body.
Allow the breath to bring the restorative aspects to that area.
Feed the breath to the outer knees.
Visualize a sling from the outer knees across to the inner calves to the inner arch of the foot.
And then from the outer ankle to the inner part of the knee.
On both legs you're creating an X shape from outer to inner.
Filter the breath.
Quality of breath to restore.
To configure.
Bringing that X to the back side of the leg.
From inner ankle to outer knee,
From outer ankle to inner knee.
Creating an X on the back side of your calf,
Soleus,
Achilles region.
Feed the container of the legs from the knees down to the toes with your breath.
Feed the breath into the palms of the hands.
The space in between the fingers.
The space on top of the hand and on the bottom of the hand.
Notice if the hand is sickled in,
Curled in.
Where are the palms placed?
Are they down?
Are they up?
Are they touching the earth?
Are they touching your body?
Are they warm?
Are they cool?
Are they restless or still?
Explore the hands with quality of breath.
Feed the breath to the base of the skull.
Wide into the jawbones.
On the neck,
The throat,
And the windpipe.
Explore the space between the shelf of the shoulders,
The tips of the ears.
Feed that space with breath.
Feed the breath into the knees and the kneecaps.
All the tissues that surround support and stabilize the knee.
And the gliding action of the joint to the stabilizing functions of the tissues.
Move the breath to the outer hips.
And from the inner knee to the outer hips,
Visualize a sling spanning across the front part of your thigh.
And from the outer knee to the sit bone on the inside part of the inner thigh closer towards the midline.
An asymmetrical X on both legs.
From your inner knee to your outer hip.
Outer hip to inner knee.
The front of your thighs as well as the back of your thighs.
Visualize them interlinking around one another both at the top and the bottom.
I'm using a container for you to feed your breath into.
From the knees to the ankles,
From the ankles to the toes.
Restoring the lower region of the body with quality breath.
Filtered and cleansed through the nose.
The creases of the wrist,
Front and back.
An oval-like shape.
The creases of the elbows.
Feel the container between the wrists and the elbow joints with quality breath.
From elbows to shoulders.
Throw the space in between your arms.
The space that surrounds the outer arms around the back.
Creating this orb of awareness and healing.
Breathing to the roof of your mouth and the soft palate of your mouth.
The soft palate is slightly behind the hard palate.
When the tongue is relaxed on the floor of the mouth,
We give the airway more space,
More freedom for that breath.
To feed healing and restorative properties into the body.
From your pubic bone to your sternum,
Your breastbone.
Bringing that breath into the belly.
From pubic bone to outer hips.
Bringing the breath into the pelvic bowl.
Bringing a hollow,
Empty space.
Mar politics.
From the shoulder blades to the outer part of the hips Feed nourishment through quality of breath,
Filtering the breath in and out through the nose.
Feed nourishment through quality of breath,
Filtering the breath in and out through the nose.
Flowing the breath to the top of the shoulders,
Around the backs of the shoulders,
The fronts of the collarbones,
Another oval-like shape.
Feed the breath into your shoulder girdle,
All of those muscles,
Ligaments,
Bony cartilage,
Fascia that reside within and between the front,
The back,
And the sides of the body.
Feed the breath into the back of the shoulders,
Around the back,
And the sides of the body.
Breathe into the space between your ears,
The outer jaw or chin,
Up through the nose,
Third eye,
Around the back of the head,
Down the neck,
Another egg-like shape.
Breathing calm,
Restored effects.
Breathing calm,
Restored effects.
Feed the breath to the orb of the body,
Surrounding yourself in healing,
Nourishing,
Restorative qualities,
As well as properties that the breath induces.
Breathing calm,
Restored effects.
Stay here with your breath,
Restore the soul,
The spirit,
The body,
And the mind.
Namaste.
Thank you.
