Welcome to your restorative star breath meditation.
This meditation is done lying down,
Ideally supine on your back.
Make your way there,
Set up your comfortable posture,
Asana for this meditation.
You might have a bolster or a pillow under your knees.
Maybe a cushion or blanket under your head.
Maybe there's something covering your eyes to block out the light.
Maybe a blanket over your body.
Find your nest.
Get nice and comfortable,
Take your time to adjust over the next 30 seconds or so.
When you feel ready,
You might choose to close down your eyes or soften your gaze.
Allow yourself to get still,
But if you need to move throughout the practice,
Feel free to do so gently,
Mindfully.
Backs of the hands resting heavy on the earth with your palms and your fingers relaxed,
Soft and open.
Allow the back of your skull down to the base of your heels to get heavy.
Release down into the earth.
As you begin to arrive into your practice,
Take a moment to orient yourself into the space that you will be meditating in.
Acknowledge the space within the walls of the room or space you occupy.
You might choose to bring your awareness to the temperature of the air in this space.
Maybe the smells.
The sounds in this room.
And letting your awareness float from sound to sound in this room and maybe beyond it.
Welcoming sound into the practice rather than pushing it away.
And then landing into the sound of your own breath.
As it naturally flows in and out of your lungs.
With each breath in,
Feel your belly rise,
The skin of the navel gently spreading.
With each breath out,
Feeling the belly fall and your body get a little heavier.
Let your awareness rest here for a couple of minutes.
Breath moving in,
The belly rising.
Breath moving out slowly enough so you can surrender your body with the exhale.
Letting go of any internal gripping.
Let the earth hold you and support you.
Each breath out is a little slower,
Longer than the last.
Whole body heavier,
Softer,
More effortless.
Now land your awareness only at the breath in your belly.
Sensing on the inhale this expansion through the belly like a balloon.
And on the exhale a drawing down and back to centre,
Back to the spine.
Sense or visualise at the centre of your belly,
Halfway between the navel and the spine.
Halfway between the left and right sides.
Sense that at this point there is a orb of rose gold light.
Little ball shimmering and glowing here.
And as you breathe it is as if you are charging up this light with more prana,
More life force energy.
Breathing in this rose gold light expands to fill more of the belly.
Breathing out this light returns home to its centre,
Back to this small little orb.
Glowing expansion of rose gold light as you breathe in,
Filling the belly.
A homecoming of this light back to its origin as you breathe out.
Breathing out wherever you are,
Sensing that golden orb at your centre.
Now breathe in,
Filling with rose gold light.
Breath out this light travels through your right arm and lands in your right hand.
Breathing in to the right hand.
Breathing out back to centre.
Breathing in centre.
Breathing out through the right leg to the right foot.
Breathing in through your right foot.
Breathing out rose gold light at centre.
Breathing in centre.
Breathing out left leg to left foot.
Breathing in left foot.
Breathing out centre.
Breathing in centre.
Breathing out left arm to the left palm of your hand.
Breathing in left hand.
Breathing out to centre.
Breathing in centre.
Breathing out through the crown of your head.
Breathing in crown of the head.
Breathing out centre.
Breathing in centre.
Breathing out through all five points.
Breathing in through all five points.
Breathing out centre.
Breathing in centre.
Breathing out through all five points.
Breathing in through all five points.
Breathing out centre.
Breathing in centre.
Breathing out through all five points.
Letting go.
Letting yourself float like a sponge.
This rose gold light through your whole body.
Resting in its healing vibration.
Every cell nourished.
Aligned.
Breathing in once more.
And breathing out.
Sensing yourself soaking in this healing rose gold light.
Be right here.
And start to sense or maybe visualise all of your cells,
Your tissues,
Your organs starting to draw in this rose gold light.
As if they're taking it in to digest it and integrate it.
Absorbing this healing light like a sponge into every layer of your system.
Until there is just spaciousness and lightness.
Remember your body resting on the earth.
Heavy and supported.
You might start to deepen your breath.
You might rest here for longer or when you feel ready,
Bring movement back and slowly,
Gently reawaken.
Closing off your practice in a way that feels sacred and caring.
Namaste.
