Welcome.
My name is Alex and thank you for joining me today in meditation.
I am coming to you from one of my favorite parks here in Newark,
Delaware,
Next to a beautiful little stream.
And I'd like us to move into a meditation right now with the gentle background of this stream and the nature medicine that is all around this land.
So whenever you're ready,
Go ahead and find a comfortable seat either sitting on a meditation cushion,
A yoga block,
A chair,
Perhaps laying down,
Or if you have the accessibility,
Even going outside and sitting down in nature.
When you've made yourself physically comfortable,
Resting your hands either down by your sides or in your lap and gently closing your eyes or even finding a soft gaze.
Let's collectively take a nice deep breath in and a heavy breath out.
And we'll do that two more times.
Deep breath in through both nostrils and a deep exhale through your mouth.
One last time,
Deep breath in and a deep breath out.
And now finding a normal natural breath in and out through your nose.
And scanning the physical body just to notice how you feel and allowing your sitting bones to be a little more connected and anchored and grounded to the seat that holds you.
Allowing your sitting bones like tree roots to anchor you down deep into Pachamama.
And allowing that heaviness to move through your legs and your feet and your toes until you feel the heaviness in your bones connecting you to the earth energy Pachamama,
The one who holds us in this space.
And likewise,
Allow the softness of your belly to move through you as your belly receives the inhale and releases the exhale.
Allow the softness of your belly to keep you presently connected to your body and to your surroundings.
So often we have the urge and the conditioning to pull the belly in to engage.
Right now I'm inviting you to do the opposite,
Disengage and allow your belly to take up space full of breath.
And by that same token,
Allow your heart to do the same.
Let it be open.
Let the shoulders come down the back,
Exposing the radiance of the heart just a little bit more.
Allow your arms and your hands and your fingers to be just as heavy.
And as your sitting bones root down and connect to Mother Earth,
I invite you to let your crown,
The crown of your head float up effortlessly towards Father Sky and then breathe right here in this space,
Connected to the ground beneath you,
Connected to the heavens above you.
Take a deep breath in and a deep breath out and then float your hands,
Your palms and place them over your heart.
Feel a little bit of warmth beneath your palms.
This is the place of embodiment connected to Mother Earth beneath you,
Connected to Father Sky above you.
And here in the center of your heart,
You are full.
Stay right here and breathe in both of these energies.
You are whole.
You are complete.
You are radiant.
You are exactly where you need to be.
And everything is going to be okay.
Take another deep breath in.
Exhale through your mouth.
Let it all go.
Stay here for as long as you need to.
But whenever you feel called,
Take your time to gently blink your eyes open and come back into your space.
And may this ease and connection to yourself and to the elements around you follow you for the rest of your days.
Namaste.
