Finding a comfortable seat on the ground or in a chair where ideally your hips are higher than your knees.
So perhaps sitting on a cushion,
Relaxing your palms onto your thighs,
Face up or face down,
Whatever feels right in this moment.
Draw your shoulders down and away from your ears,
Sitting up with a sense of dignity,
A sense of pride and confidence,
Yet relaxed and humble.
If you haven't already,
Close your eyes if that's comfortable for you or soften your gaze.
Bring your attention to your belly and as you inhale,
Allow your belly to really expand and as you exhale,
Observe it deflating,
Bringing intention to your breathing to really slow down your heart rate,
Relax your nervous system with long,
Deep and slow breaths,
Understanding that the breath is a 360 degree motion and so as you inhale,
Your entire body can feel a sense of inflation and it can deflate entirely on the exhale,
Allowing the breath to move very freely,
Traveling to any areas that are stuck or tight,
Allowing your breath to really move and find those spots.
As your mind wanders,
Just notice that it has wandered and in that noticing,
That is the moment of awakening,
Of awareness,
Of consciousness,
Separating yourself from those thoughts by noticing them and then coming right back to the body breathing.
Now bring into your awareness a person,
A pet or a place that you absolutely love,
One of your favorite people or places or animals that even just thinking about,
You feel a sense of love and joy,
Maybe excitement,
Gratitude.
Bring that right into your awareness as if you're next to that person or being or you're in that place.
Bring it into full focus and as you're sitting here,
What do you feel in your body?
Do you notice if there's a slight smile on your face?
What is it that you feel?
Do you feel lightness,
Bubbly,
Tingly,
Just relaxed?
Maybe you have noticed you don't have any blocks or pain or constriction in your gut.
Maybe the breath is moving very freely,
You're not holding it.
What are the things that you've noticed in your body,
Whether it's physical sensation or energetic?
Take note of these feelings that represent love,
Joy and a yes for you.
And now transitioning into something else where you bring into your awareness a person or a place or a thing that you now know is a no for you.
Trying to avoid any traumatic experience coming into your awareness,
But more of in retrospect,
In hindsight,
That person or place or idea or an object was a no and is a no currently.
When you think about that,
As you bring it into awareness,
What is your body doing?
Is it closing,
Constricting,
Contracting?
Do you feel resistance in your body?
Do you feel a pit in your stomach or maybe your heart rate has quickened or your breath has shortened,
Become shallow?
Maybe it's a sensation of heat or cold.
Maybe you are sitting in a sense of darkness as opposed to light.
What does this no feel like in your body?
These are the signals your body is communicating to you to let you know what is a no.
And now think about a decision you are faced with right now in your life,
Or a relationship that you're in,
Or a friendship that feels not quite right.
Or maybe you have a business and you're trying to make a decision on taking a step in a certain direction.
Or maybe you are trying to get clear on what you want in life.
And you have ideas and you're just not sure.
Bring that one question to mind right now.
Phrase the question to your body as a yes or no question.
And in your mind or out loud you can say,
Body,
Is this a yes or a no for me?
And pay attention to what your body does.
Is it a yes or a no?
And you can trust that.
Trust what your body is telling you.
If it's unclear,
It might be a not now.
And if that's the case,
You can ask your body,
Is this just a not now?
To see if that's a yes or a no.
As you practice this meditation,
Perhaps more than once,
A few times,
In learning those signals,
You'll become really tuned in to your intuition,
To your body's wisdom,
To your higher self,
Your higher power.
Whatever it may be for you,
As things come about in life,
You'll know right away if something's a yes or a no,
Thereby continuing to live in alignment of your true path and what's right for you.
As you sit here,
Continuing to breathe and bring gratitude to your body and its wisdom and yourself for taking this time,
Which can really help to bring a lot of clarity to your life.
Take a few more deep breaths.
And as you're ready,
Opening your eyes,
Coming back to the room you're sitting in and continuing on your day with your body as your guide.
