So just taking a moment to really arrive for our meditation today.
So finding your comfortable seated position.
Remember you could be sat on a chair.
You could lean up against the wall.
And as we go through our practice if you do need to change positions.
You can but do it mindfully try to resist fidgeting.
But you can move mindfully to change position if you need to.
We're going to start just with a little bit of movement.
So just begin just to maybe roll the shoulder.
Or roll the neck.
Just a couple of big roles just seeing if there's any sort of tension there.
Maybe dropping the chin down and taking a couple of half circles.
And then beginning to find your seat for meditation.
So just beginning to stack the pelvis,
The shoulders and the back of the head.
And just really beginning just to observe the body.
Maybe that little bit of movement just woke up the body.
You're more aware of the space that you're sat in.
To draw the breath consciously in through the nose.
Bending it deep into the belly,
The ribs,
The chest,
Opening the mouth and letting the breath go.
Take three more like that sealing the lips.
They can inhale deep into the belly,
The ribs,
The chest,
Opening the mouth and letting the breath go.
Closing the mouth,
Inhaling into the belly,
The ribs,
The chest,
Opening the mouth,
Letting the breath go.
Sealing the lips.
Just beginning to follow the breath as it rises and falls.
So not trying to do anything particularly with the breath here.
But just noticing.
Holding that awareness on the breath.
As we go through our meditation today,
We are going to focus on the heart space a little bit.
So with our first breath today,
If you're comfortable bringing one hand to your belly and one hand to your chest,
You could do that.
That doesn't resonate with you.
Don't worry,
Just leave the hands where they're most comfortable.
If you can connect a hand to the heart.
And just begin to notice how with every in how the breath goes in the belly,
You feel the breath rise there.
And then you feel the hand on the heart begin to rise as well with the exhale the hand on the heart drops the hand on the belly draws back in.
And just really beginning to connect with that breath in that way.
And then just feeling that breath come in feeling that breath,
Feeling the movement in the body with the in now.
Boring back down with the exhale.
The hands are moving away from each other.
Exhale,
Then we draw back together.
And then just the physical sensation of the hands.
Following the next couple of breaths.
So,
Beginning to release the hands.
Take the right hand and fold the first two fingers in taking the thumb to the right nostril,
And the third finger to the left.
And then we showed an alternate nostril breathing for a few rounds.
So really balancing practice,
Especially for all the coherence in the body,
Especially the heart.
So when you're ready,
Take an inhale as you breathe in through both nostrils.
Cover the right and exhale just through the left.
Take an inhale through the left.
Cover the left nostril open the right and exhale.
Take an inhale in through the right.
And then take an exhale through the left.
Remember if you can't breathe through any of the nostrils you can just focus on the side of the body,
Taking your inhale through the left.
Exhale through the right.
Exhaling.
Inhaling.
Exhaling.
Inhaling.
Exhaling.
Inhaling.
Exhaling right.
Inhaling right.
Exhaling.
Inhaling.
Exhaling right.
Inhaling right.
And exhale completely through that left nostril.
Dropping the hands down when you're ready,
Or even taking one hand back to the heart and one hand back to the belly if that practice resonated with you.
And just letting that pranayama practice settle.
Just observing how you're feeling after that.
Not trying to adapt to judgment,
A label,
An expectation to that.
Check in is more one of just gently being in this moment.
Be mindful where we begin to create stories or judgment here.
When we feel ourselves being pulled towards that just take it back to just being in this moment.
Hands on the chest,
You can just gently drop them down into the lab,
Maybe the right hand falls on top of the left.
We really begin to draw deeper into our heart space,
We're going to work a bit today with the Anahata chakra.
Heart Center.
And the color of the chakra is green.
So begin to sense,
Or imagine a bright green light above the crown of your head.
This nice bright green light has an intensity to it,
Maybe pulsing to it.
I'm not a visual person,
Don't worry,
See if you can find a sense or a feeling with this in some way.
Slowly begin to draw this bright green light slowly down through the body,
Starting at the crown of the head.
The forehead.
The eyebrows.
Slowly moves down filling up the body around the eyes,
The ears,
And the nose.
Down to the mouth.
The jaw.
The neck.
The tops of the shoulders,
The collarbones,
And the shoulder blades.
This pure green light moves further down the body,
Beyond the chest.
Each of the ribs.
The belly,
The lower spine.
Right down the tailbone.
The legs.
The knees.
The shins and the calves.
Down to the ankles.
The soles of the feet.
The toes.
Feelings and to draw that light through the body.
Making a big breath there,
So maybe taking a big breath in through the nose.
And out through the mouth.
Sealing beginning to draw an imaginary line from the base of the spine up to the crown of the head.
Then as you do that,
Find the center of the chest,
The heart on that line.
Your center of your heart,
Your heart space.
Your Anahata chakra.
Maybe we've been placed this black bright green light here.
Maybe you place your hands there,
Be like a sensation of your hands on your chest.
Just holding the awareness on this center of your chest.
There's our center of a loving center.
Where love pours out of us into the world around us.
Also where love was in the world and from ourselves.
You even begin to sense this constant flow of love,
Moving through this center.
From the world,
From ourselves,
To the world,
To ourselves,
All via this center of the chest.
And as you hold the awareness here,
You might sense resistance.
You might even sense all the many ways in which the world has made you want to close off parts of this loving energy.
Remembering that that's okay.
Maybe as you stay here,
Maybe some of those ways in which you shut off this heart center to the world.
Some of that no longer serves you.
Maybe you begin to open back,
Letting love pour back into those areas.
As you hold your awareness in this center of your chest.
Without labeling,
Without the stories,
Judgment.
Observe here.
Seeing what comes back.
And if you can keep drawing back to that flow of love through this center.
Even feeling it here.
Staying in that heart space.
Feeling the energy of love moving through,
Swirling around.
Letting that energy soften anything that it passes.
Letting that energy soften anything that it passes.
Letting that energy soften anything that it passes.
Letting that energy soften anything that it passes.
Letting that energy soften anything that it passes.
Letting that energy soften anything that it passes.
Letting that energy soften anything that it passes.
Taking to form of the inhaling in.
Sign out.
And then we're going to take a few more minutes to really tap into that silence.
And remember the silence is just going to be within our meditation,
The world outside is still going to produce noises.
And that's okay.
You can use them as little nudges to check in with your practice.
Where were your thoughts?
Were you present?
Where you off?
And just let yourself notice that and celebrate any time you notice.
Just draw back,
Draw back to the breath.
And today,
Draw back to that heart space.
So the centre of our practice today will be the centre of our chest,
Our dharana,
Our point of focus.
Staying with that heart centre,
Maybe the flow of love in and out.
Resting here in silence for the next couple of minutes.
And then we're going to take a few more minutes to really tap into that silence.
And then we're going to take a few more minutes to really tap into that silence.
And then we're going to take a few more minutes to really tap into that silence.
And then we're going to take a few more minutes to really tap into that silence.
And then we're going to take a few more minutes to really tap into that silence.
And then we're going to take a few more minutes to really tap into that silence.
And then we're going to take a few more minutes to really tap into that silence.
Beginning to let the sounds back in.
Maybe taking the hands back to the heart.
That resonates with you,
Maybe placing one hand on the heart and the other hand on top.
Connecting with that heart space,
With that physical sensation of touch.
Taking a few steady breaths.
Really really tuning into gratitude here.
Trying to be grateful for something small,
Something precious,
Something meaningful.
Maybe it was something from our meditation practice.
Maybe holding that gratitude for yourself because to sit for 30 minutes in meditation can sometimes be a tough practice.
We do it because we know on the other side of it there is fruits.
So just holding that gratitude.
Maybe taking the last couple of breaths of our practice together.
Then beginning to bring the hands to Anjali Mudra,
Prayer position.
Maybe bowing the head down towards the hands.
Then that final moment of gratitude.
Or gently arriving back.
Maybe rubbing the hands together,
Creating some warmth through the hands.
Placing that over the eyes.
Softly blinking the eyes open,
Looking fast to the hands.
And then arriving back in the room in our shared space.
