Sitting comfortably,
Number one.
Sitting with a straight back,
Number two.
And we always normally,
Normally start our meditations with these beautiful brass tinctures.
The frequency of these tinctures is actually the base chakra,
All right,
So it's very,
Very grounding,
And the tone of these chakras will just bring you straight back into being a very grounded state.
Begin by just closing our eyes gently.
And the first thing you will notice is your breath.
So just quietly bring your focus to your breathing.
And anything else in the space where you're sitting,
There may be some,
There may be some soft music playing,
You may be able to,
There may be the aroma of some flowers that you've brought into the space.
You may feel the movement of your pet or your dog.
Bring all that in as one experience,
Rather than focusing on them individually,
Let them be a collective conscious awareness.
And in the middle of all of that is your breath.
And you can even use the image,
If you like,
Of all of those outer experiences and sensations.
You could actually breathe them in with your incoming breath,
So they inherently become part of your whole conscious being.
So there's nowhere to go.
Nothing is being asked of you.
You're safe in this space.
And this is time for you.
Time to internalize your awareness.
Just come back into the softness of yourself.
And come back into the space of the heart chakra.
You may have a sense of that being something warm and light.
You may associate it with a radiance.
Whatever it is,
It's perfect as it is.
Nothing needs to be shifted or changed.
You're just coming into a space of minimal mind activity and deeper focus on the overall awareness that you are experiencing in your body.
And the breath is part of that experience.
Now,
There will be thoughts,
And it's really important to understand that they're perfectly as equally part of the experience.
You're not trying to reject them.
They're just part of the mix.
But what you'll quietly be doing is not allowing them to become a distraction.
It's as if you're just quietly moving them to one side,
And not allowing the content of those thoughts to be any sort of focus to you.
It's just a thought appearing,
And you just quietly ignore it.
Come back to the awareness of the body,
And to all that you are sensing in the space where you are,
Not rejecting anything,
Not wanting anything to be different than what it is.
You're in a space of allowing and accepting,
Understanding that everything is perfect as it is,
And having some knowing of this,
You can just let go.
Because nothing can touch,
Nothing can impede the perfectness of what you are right now.
You're simply present,
Relaxed,
And still,
Accepting within yourself it's okay to be doing nothing.
And again,
Just let go.
Be open and free.
And in that freedom,
There is a spaciousness,
A lightness,
Where everything that arrives,
Everything that leaves,
Is all part of a balanced experience.
And you're completely okay with all of it.
You're just quietly observing the shifts in the sensations,
And the overall experience of being here.
Being silent.
Now silence is not the absence of anything.
Silence is the fullness of everything.
Because it's within the awareness of silence,
We have access to a self-recognition of our true nature.
Be comfortable sitting still,
And being silent.
Everything is perfect.
Otherwise you wouldn't be here.
Let's deepen the experience.
Let us now focus on the breath.
And what I mean by that is,
Collectively,
Individually,
We will be breathing together,
At your own pace,
And at your own rhythm.
And as we breathe in,
The breath should be slow,
Relaxed.
Nothing forced.
You're not in a hurry.
So breathing in slowly and quietly.
Now as you reach the top of your breath,
You will notice,
As you are sitting with a straight back,
The ribcage will start to expand,
And it will be a physical experience,
As the lungs fill.
Then,
At the top of the breath,
Pause.
Then let go.
Now,
As equally as your incoming breath,
Your outgoing breath is quiet.
And is relaxed.
Again,
This will be a physical experience,
As your lungs decrease in capacity as you breathe out.
Now,
Endeavour to make the outgoing breath slightly longer than your incoming breath.
Then,
At the bottom of the breath,
Pause again.
And repeat.
Slowly,
Breathing in,
Relaxed,
Quietly,
Calmly.
And as you reach the top of the breath,
Physical experience in the body of the chest expanding,
As the lungs fill.
Again,
At the top of the breath,
Pause.
Then exhale.
Slowly.
Relaxed,
Quiet.
Again,
With the outgoing breath being longer than the length of your incoming breath.
Then again,
At the bottom of the breath,
Pause again.
And we'll do that again.
Breathing in slowly.
You're following the path of your breath.
Breathing in slowly,
Long,
Slow,
Relaxed.
Coming up to the top of the breath,
Once again you'll feel the rise of your chest,
As your lungs fill.
At the top of the breath,
Pause.
And then let go.
Reversing the process,
With the only difference being that the length of the outgoing breath is longer than the length of the incoming breath.
Now the reason the outgoing breath is longer,
Is we are shifting the energetics of the body.
We're moving away from the sympathetic nervous system,
Which is the active,
Thinking,
Decision making mind.
We're moving away from that energy,
And we're bringing into the body,
Through the slow,
Relaxed,
Lengthened outgoing breath,
We are activating the parasympathetic nervous system.
And that automatically converts from beta brainwave,
Physical mind,
To theta,
Delta,
Shim,
Gamma,
Quieter,
Relaxed,
Deeper,
Meditative,
Calm,
Awareness.
It's almost like flicking a switch.
And then,
In this quieter state of awareness,
Where the body is even more relaxed,
And you may have a sense of the deepening of your posture,
Wherever you may be sitting,
As the body fully relaxes.
You may have the sensation of your shoulders dropping.
And you come into a space of an overall body experience of deep,
Calm,
And relaxation.
And the quietness and the silence of this experience is one which brings profound healing and balancing to the energetic system of the body.
Continuing with this awareness,
This relaxed,
Quiet,
Peaceful,
Calm,
Let us now move to the very top of the head.
And again,
We're going to move in a very slow,
Relaxed,
Calm manner,
As we scan the body's energy fields and the physical nature of our body.
And we do this quietly and calmly,
To release any residual tightness or tension,
Or anxiety that may be sitting somewhere in the tissue mass,
In the pressure points,
In the joints.
And we'll do it from the head down to the toes.
So starting from the crown chakra,
From the very top of our head.
Feeling whatever sensations are in the body,
Let them be there,
But bring in,
Through the calmness of your breath,
Bring in a quiet,
Releasing presence.
That will allow anything of discordance to quietly leave through your outgoing breath.
So from the top of the head down to the forehead.
If there's any tension,
Any frowning,
Any uncertainty in this region,
Just let it go.
You'll feel your eyebrows will just relax.
Around the ears,
There are pressure points in and around the ears,
Allow the scan to move through those regions.
To the jaw,
To the muscles in the jaw,
There can be tightness,
There can be tensions held.
The calmness of your breath will help to dissipate those energies.
And they'll just pass out naturally.
And the body where you've already scanned is already feeling more relaxed,
Freer.
Come down to the neck region.
Again,
Maybe a slight flexing of the neck,
Feel that movement.
Bring the breath into that region.
Bring your awareness to the throat.
Another area where tension can be held.
Tension in the way of inability to be able to express oneself.
Maybe some artistic blockage may be there.
Whether you're an artist,
Painter,
Musician,
Singer,
Whatever it might be.
Also emotionally,
It can be a place if you're feeling insecure or feel as though you don't have confidence.
Bring your breath to that region as well.
Let it go.
To the shoulder region.
To the area in front and back of the shoulders,
Chest and the upper back around the shoulder blades.
There are pressure points there.
Even the joints in the shoulders themselves.
Just move your shoulders quietly.
Rotate them.
Move them.
Have a sense of releasing again in that area.
We move down to the biceps,
To the mid region of the back and the stomach.
Again,
Scanning,
Breathing.
We're moving into the region of the heart chakra.
Any emotions held there.
Let them go.
Recognize them as they are.
Without any judgment.
Down to the elbows.
To the lower back,
Any stiffness or tightness there.
You might wish to slightly adjust your posture.
Down to your hands.
Moving the fingers.
Flexing them.
Breathing.
Now bring your hands together so the palms are lightly rubbing each other.
How does that feel?
What are you sensing?
The lightness,
The sensitivity of a skin,
Touching skin.
Very,
Very tender.
Bring your breath to these regions as well.
Move your wrists.
Energy can pass out through the pressure points and your hands.
Let them flow.
All is perfect.
An open acceptance of what is.
The lightness.
And experiencing the body,
Present,
Quiet and calm.
And now down further to the lower back.
To the upper thighs.
And to the chakra centers in the lower regions of our body.
Again.
Allow your breath to flow freely.
Through not only the energy centers but also the organs in association with them.
All the organs in the stomach.
All the wonderful work that they do.
Bring that healing energy into them.
Sense this overall experience in the body.
Down to the thighs.
To the hips.
Any tightness,
Any tension.
Any sense of fatigue,
Soreness.
Again,
Bring the breath.
Into these regions.
Down to the knees.
Just quietly and gently just flex your legs so your knees are moving slightly.
Again,
Bring the breath into this region.
These regions.
Releasing.
Sensing the movement.
The movement.
Down to the calves.
Again.
Feeling into those areas the muscle mass.
Down to the ankles and to the feet and toes.
Just quietly roll your ankles.
In small circles.
Feel the movement.
Feel the energy from that movement rising into your body.
Coming back to the top of the head again.
And just quietly scan from the top to the bottom.
How is the body feeling now?
Is there a sense of lightness?
An increasing sense of ease.
Of flow.
Whatever is,
Is perfect.
Whatever experience you are having is perfect.
In this moment.
You've just witnessed the entire body's energy mass.
With the physical mass.
The body is deeply relaxed.
You're not even conscious of breathing anymore.
But breathing is happening without your conscious awareness.
What is it that is breathing you?
Something to subtly hold in your awareness.
What is it that's observing all of these experiences?
Quietly in the background.
The witness of all the experiences you're having in this moment.
Something greater than oneself.
Now.
Bring the open hand,
Your right hand,
Across your chest.
And place it on the bicep of the left arm.
And then bring your open hand of your left,
Bring it across the bicep of your right arm.
How does that feel?
As your hands,
The skin,
Touches the garments that you are wearing.
Or it may be skin on skin.
Move your hands from your shoulder down to your elbow.
Both hands moving the same.
Up and down.
Quietly.
What are you feeling?
Feeling held.
Supported.
Now just pause the movement of your hands.
And impress your arms as if you are giving yourself a hug.
Bring the arms and the chest together.
And just be there.
Quietly away.
To know that you are secure.
You are held in this self-love.
This self-care.
Now release your hands.
And bring them quietly down.
So they are resting on your lap.
And be still.
Be here.
Openly aware.
And still.
And in this stillness.
As a final gesture of releasing.
We can all together collectively share in the experience.
Of letting out a sigh.
And we'll do it three times.
I will start first and then follow.
If you wish.
And as you breathe out.
Again.
And again.
Allow the breath to be an exit.
For anything that you are still wishing to be free of.
Without any expectations.
Just you're consciously giving whatever it is that's still.
But if there's anything still that you would like to be free of.
Then you are giving it permission to leave.
Breathing in.
Top of the breath.
Breathing in.
Long,
Slow,
Relax.
Top of the breath.
Two more times.
Breathing in.
Long,
Slow,
Relax.
Breath in.
At the top of the breath.
One more time.
Breathing in.
Long,
Slow,
Relax.
Breath in.
And at the top of the breath.
