Begin to prepare for your meditation today by finding that comfortable position.
A position where you feel supported but where you can maintain a tall spine.
A position where you are comfortable but where you can stay awake.
Use the next few moments to settle in and make yourself ready.
Remind your mind that this practice is an important one.
That it's a time for the mind to relax and to be served.
Let's begin with three cleansing breaths.
Empty the lungs completely,
Then inhale deeply through the nose and exhale audibly out the mouth.
Hear and feel the weight of your day and of your week leaving the body with the exhale.
Take two or even three more of these breaths.
Use the exhale to expel stress and worry and as you do feel the body relax more comfortably into your meditation position.
Next we will scan the body.
How is it feeling?
Is it tired?
Is it tight?
Is it feeling strong?
Is it truly and fully relaxed for meditation?
Spend a few more breaths really trying to allow the body to release into meditation so that the mind can follow.
Feel the feet relax.
Feel the legs relax.
Feel the hips and lower back relax.
Feel the mid and upper back relax.
Feel the shoulders,
Arms and hands relax.
Feel the throat relax.
Feel the eyebrows,
Cheeks and jaw relax.
Feel the crown of the head,
The spine and the sit bones relax.
Now return to breathing in and out through the nose.
Keeping the breath slow and deep.
Feel the breath slowly fill the belly on the inhale.
Feel the breath as it comes back up out through the nose on your exhales.
Notice how each breath is full and round yet unique from the one before.
Feel yourself sinking even more deeply into the meditation with each and every breath.
We're going to continue focusing on these deep breaths throughout the meditation.
Breath is key to life.
Without these inhales and exhales we would not exist,
Would not be able to tackle any of our goals,
Would not have any power.
But so often,
Like with our own individual power,
We often take the breath for granted or we simply ignore it.
We don't tend to focus on it.
We don't maximize our breath or use it.
We don't pay it due attention.
We don't always notice.
What else is within us,
Within our reach that we haven't given enough attention?
In the next few breaths,
Really noticing each moment of the inhale.
Feel the breath as it moves into the body.
Likewise notice each moment of your exhales.
Feel how your body responds to the breath.
Feel the coolness of your inhales and the warmness of your exhales.
Feel the expansion of the ribs and belly,
The softening of the shoulders and mind.
Feel the breath as it moves in and out of the nose.
Think about and appreciate this breath and how all day,
Every day,
It continues to be there in the background of your life.
Also consider the difference in how this breath serves you when you're consciously using it,
When you focus on it,
When you deepen it,
When you really use it.
Notice its power,
Its impact.
Now that we've focused on the breath,
We realize the amazing gift that it is.
We notice the intricate nature of it providing us life and we appreciate its power.
Power.
What is power?
Powerful.
What does it mean to be powerful?
In what ways are you powerful?
In what ways is your power like your breath?
In what ways could you be more powerful if you focused?
What talents or gifts or skills do you maybe fail to notice or fail to use to their full potential?
Things that,
Like our breath,
Lie within you are an integral part of you,
But maybe something you don't always see,
Feel,
Or nurture.
How much more powerful could you be in these areas if you nurtured them,
If you focused on them?
Spend a few breaths noticing the breath,
Allowing the mind to be still and calm and to just receive without judgment.
Just as we all have breath,
We all have power.
Just as we can channel and use our breath for our own benefit,
We can channel and use our power to benefit not only ourselves,
But those around us.
See your power.
Embrace your power.
Inhale in your power.
Feel the power rising up within you.
Feel its energy being awakened by the breath.
Realize that embracing your power,
Your strengths,
Benefit you as well as those around you.
The world needs you and your talents.
The world needs what you have to uniquely offer.
The world needs you to focus on the power that lies within you.
Inhale in your power.
Feel the power being awakened by the breath.
Inhale in your power.
Feel its energy being awakened by the breath.
Continue feeling your uniqueness,
Your power,
Your strengths igniting with each breath.
Feel the energy within your body.
Feel the impact,
The excitement at a cellular level.
Feel the energy continuing to build up and that vibration emanating out of you.
Feel what you are capable of doing and being.
Now take one more deep and round breath,
Feeling that energy and vibration.
Then we'll take three more cleansing breaths.
Inhaling deeply through the nose,
Audibly exhaling out the mouth.
Sending that energy out into the world.
Inhaling through the nose and exhaling out the mouth.
With the next few breaths,
Slowly allow the body and mind some time to come back to the space you occupy.
Coming into seated if you're not already there.
Maybe moving fingers.
Moving the head gently side to side.
When you are ready,
Slowly begin to open your eyes.
And then gently move out into the world with your breath and your power.
