Let's get comfortable.
Taking a couple of nice deep breaths in as you land.
Yeah,
Just taking a moment to fill yourself up.
Land,
Settle.
And as you're taking these nourishing breaths,
Taking a moment to acknowledge yourself for showing up for today's practice,
For today's community,
For showing up for yourself.
And for many of you now,
You've done a few of these meditations.
So as you're checking in with yourself,
Expanding out a meta moment to sort of see how today's check-in feels,
First and foremost.
And then also potentially feeling into how your relationship with self and these check-ins is evolving,
Is deepening.
Perhaps today might be the worst day to invite you to do that,
And I've asked you to do it.
No judgment,
Just feeling into how your relationship with self and you showing up for yourself is growing and maturing through the lens of anchoring into the present moment.
The invitation being for yourself to start to recognize that you do show up for yourself when you need it most.
From here now I invite you to begin by listening to the sounds.
If you're indoors,
Outdoors,
Wherever you are,
See if you can start to stretch your listening.
Trying to pick up the sounds that are furthest away from you in the present moment.
It might be birds,
There might be traffic,
It could be environmental noises,
Whatever it is that you feel you can hear in your environment.
Giving yourself over to your listening.
Picking up on the textures of the sound.
Vibrancy,
The quality.
Going beyond the label of the sound.
Allowing it to behave as sonar.
Meeting you back,
The information of your presence being present here.
Seat of your heart in the present moment.
Inviting in the knowing that as you're landing in your listening,
As you're stretching your listening,
In fact where you're landing in and stretching is your awareness.
Allowing yourself to land in that.
You become intimate and one with your awareness.
From here now,
I invite you to see if you can focus your awareness.
Go from listening to the sounds outside,
Beyond,
To focusing your awareness,
To listening to the sounds in your immediate space and environment.
Naturally,
There's the sound of my voice.
But what are the sounds in your immediate environment,
In the room that you're in,
Two,
Three meter radius that you currently occupy in space?
What do you hear?
Right now,
In this present moment.
And at the risk of interrupting the silence for those of you who only have silence in your immediate space,
Coming into listening to the silence through that deep appreciation for the silence.
Sometimes our days can be filled with words and churns and hums and ahs.
Taking a moment to listen to the silence.
That's your experience.
From here now,
I invite you to dial your awareness in even further.
See if you can go from listening to the sounds,
To coming home to the body,
Listening to the felt sensation of the body's breathing.
Going from an auditory experience to a kinaesthetic one.
Noticing the rise and the fall,
Your throat,
Your chest,
Sternum,
Your abdomen,
Your belly.
As you breathe all the way in.
As you start to breathe in your own time and connect and anchor into your breath in this present moment.
Seeing the sounds don't disappear,
Staying connected to the auditory scape.
Allowing it to become peripheral.
Still holding you here in the present moment.
Let's see if you can trace your breath.
It's even noticing how the air coming into your nostrils is nice and cool.
The air that leaves is warm,
Moist.
Continue to breathe,
Notice and naturally the breath finds deeper and deeper places to settle into in your body.
And if that's not your experience,
Bringing your mind back to your breath,
Facing your breath.
All the way in.
I invite you into becoming aware of your heart center,
Your heart space.
Connecting in,
Bringing your awareness to that region of your body.
Start to land here.
Not going to be working a lot with the heart space today,
More energetically anchoring ourselves into this space as we go into today's meditative work.
Allowing yourself to settle in.
Continue to breathe.
As the breath potentially moves through this space.
You breathe in and out.
You're becoming aware.
Perhaps even noticing how your energy is shifting as you're coming into connection with this space.
The openness.
Lightness.
So continue to breathe now,
I invite you to continue to breathe as you were through your nose.
See if you can focus.
And without any mechanical intervention,
See if you can drive your breath through your left nostril.
Continuing to breathe in predominantly through your left nostril.
Naturally you will pick up air from your right.
When you exhale,
You can exhale from both.
See when you're drawing in breath.
You can attentively focus to breathe in from your left nostril.
Breathing in.
Again,
When you're breathing out,
Breathing out balanced in both nostrils,
But breathing in.
You can focus the draw of the breath through the left nostril.
And be here for a minute,
Focused on breathing through this nostril.
So remembering to stay centered and anchored in your heart space.
Breathe in.
And breathe out.
In your own time now.
Again,
As you're dialing in your awareness into this specific part of your body,
On the inhale,
Potentially noticing all capillaries,
All small nuances you might have missed.
As you direct all your attention to breathing in through the left nostril.
Following that breath deep into your body.
And then breathing out.
Continue to breathe.
Beginning to notice parts of your mind,
Your head,
Your field,
Your energy.
When you're breathing through this left nostril,
You're noticing that this left nostril,
You're noticing that this right nostril,
Is energizing and alchemizing certain parts of your field.
Without too much story,
Just taking a moment to acknowledge into your awareness those parts of your field.
If anything needs to shift and let go,
Just allowing it to release and surrender your exhale.
A few more moments here.
Breathing in.
Again,
For good measure,
Breathing in.
Letting go.
Breathing out.
We're coming back to gently resting,
Breathing through both nostrils as you breathe in.
And the central pointed focus from the left nostril.
Just resting on both nostrils as again you breathe in.
And breathe out.
Likely you'll notice now the difference between the pair.
Certain things feel more open.
Noticing as you breathe in.
Breathe out.
Integrating all that work you just did.
Breathing into the left hemisphere.
A few more breaths in.
The pointed awareness focus to your right nostril.
If you can draw your breath fully through your right nostril.
Naturally,
Your left nostril is still breathing.
When you exhale,
The air through both.
Just when you draw,
See if you can visualize a straw.
As you breathe in through your right nostril.
Right nostril,
Breathing all the way in.
As you continue to breathe,
Noticing all the small capillaries in the right nostril.
As you trace your breath all the way in.
Now for this side,
Noticing what parts of your physical body,
Energetic body,
Or light up,
Expand,
Are connected to.
You're breathing through this side of your body.
Noticing what's becoming energized.
Give you a few moments here.
From here now,
Returning to your breath.
Breathing as you would normally through both nostrils.
Taking a few breaths here in your own time to land in this new awareness.
See what's changed in your felt sense.
You're storing a shared sense of expansion between both hemispheres.
Finding that connection as you breathe all the way in.
In one breath here,
Balancing back in.
Potentially even noticing the difference.
The expanded spaces,
The energized spaces.
Working together,
Connected,
As you breathe all the way in.
Visualizing your mind sits in your body,
In your head.
And with each breath,
Just allowing the connections between both spaces.
Wherever they're asking to be built,
Formed,
Forged,
Strengthened,
Made whole and home again.
Allowing that with each expanding breath as you breathe.
Fortify the relationship.
Masculine,
Feminine,
And yet beyond the story.
Your own felt sense.
From your own heart,
Deep into your own mind.
Building the bridges,
Breathing all the way in.
As you continue to breathe,
Feeling into your field,
Your felt sense,
Your energetic body,
Physical body.
That was most present.
Taking stock of your state.
Feeling in.
This new expanded sense of internal balance.
You're landing in this expanded sense of internal balance.
I invite you into our collective intention.
No pressure.
You don't have to join us if you don't want to.
You feel so cool just taking a moment to invite.
This internal work you've connected into and just felt so deeply into for yourself,
For your family,
For your society,
For your country.
Holding your awareness and intention for the next few moments.
The invitation once again being not to feed any external stories,
Coming home to your internal felt sense of balance,
Permeate all spaces,
All being,
Wherever welcome.
Such one as above and below,
In the here and now.
Thank you for that.
If I may introduce a little prayer,
Pachamama,
The earth,
Who just unrelentlessly gives,
Gives and gives and gives.
A little moment for a big breath.
May us as humans learn our way into right irony,
The right reciprocity with you.
I'm here taking a moment,
Checking in higher self,
God,
Buddha,
Krishna,
Jesus,
Allah,
Your Guru.
Whoever it is that you believe in,
Higher force,
Higher source,
Higher energy,
Universal creator,
Creation,
Whatever it is you believe in,
Taking a moment to connect in,
Knowledge,
Give your thanks.
May your head take a knee.
And if you don't believe in any of that,
That's totally fine.
If you believe in yourself,
Equally as awesome.
In a moment to now honor and acknowledge yourself,
Showing up for today's practice,
Today's community,
Satsang.
If I may just,
Yes,
Honoring and acknowledging yourself for showing up today,
But if you can even just celebrate yourself a little.
You are dancing around the sun,
You are dancing into deeper and deeper levels of connection with yourself.
You are a signal amongst the noise.
Taking a moment to feel what it feels to have your own back in that way.
When you're rubbing your hands together,
Bring some warmth and friction to your hands,
Your back,
Hands and your body.
And then when you're ready,
Covering both your left and your right eye with both hands,
Opening your eyes behind cupped hands and then lowering them to come back to space.
Always in your own time,
Not a moment sooner.
