This meditation is called the seven part somatic meditation.
And the intention behind it is to help you connect with the innate wisdom of your body.
So you can either be seated for this meditation or be lying down,
Whichever is more comfortable for you.
You can grab any kind of props,
Pillows,
Blankets that you need right now.
Once you've found a position that works for you,
You can either close your eyes or soften your gaze down to the floor.
And we'll begin by taking three deep cleansing breaths in through the nose and out through the mouth.
So start by taking a big breath in through your nose and a long sigh out of your mouth.
Big breath in through your nose.
And a big sigh out of your mouth,
Sinking your body down deeper into the floor.
One more time,
Big breath in through your nose.
And a long sigh out of your mouth.
And then go ahead and release any control of the breath and return your breath to normal,
Maybe in and out through your nose.
Notice any shifts that happened during those three big breaths in your body.
And start to bring your awareness to the region of your pelvic floor.
So start by noticing the bony structures that surround your pelvic floor.
So noticing your hips,
Your sit bones,
Noticing the front of your hips and the back of your hips.
Bringing your awareness to any sensations that are arising in the soft tissue of your pelvic floor.
Not judging or changing them,
But just bringing your gentle,
Kind awareness to this part of the body.
If your mind wanders away,
Kindly bring your attention back to what's happening in this part of your body.
And if it feels right,
If you noticed any tension in your hips,
In your pelvic floor,
We're going to use the breath to release any tension that you're feeling.
So go ahead and take a big breath in through your nose all the way down to the pelvic floor,
Bringing that oxygen all the way down.
And then as you exhale,
Release out of your mouth,
Releasing any tension there.
Noticing if the breath did anything to adjust the energy in that part of your body.
And then slowly bring your awareness now to the region of your stomach,
To your belly.
Maybe you notice as you inhale,
Your belly rises.
As you exhale,
Your belly falls.
Maybe you place your hand on your belly to create that tactile connection with this part of your body.
Releasing any judgment you have over the softness of your belly,
Just starting to notice what is happening.
Notice what's there in this region.
Again,
If your mind wanders,
That's okay.
Just gently and kindly bring your attention back to this area of your body.
And again,
We'll see if we can create more softness in this area by using the breath if it feels right for you.
So go ahead and take a big inhale through the nose,
Filling your belly up with air.
And as you release out of your mouth,
Softening through the belly.
So we're easy in the pelvic floor,
Soft in the belly,
And then gently and kindly bring your attention to the region of your heart.
And again,
Start to first notice the bony structures that surround the region of your heart.
So the rib cage,
The collarbone,
The sternum.
And then notice even to the back of your body,
Noticing the bony structures there,
Creating a 3D awareness of what's going on in the center of your body.
The front,
The back,
The left side,
And the right side.
And then move deeper from the bony structures,
Moving into the soft tissues of the heart center.
Noticing where you feel your chest expand as you breathe in and where you feel it contract as you breathe out.
Creating an awareness of any tension in the soft tissues of your chest and your back.
And again,
Trying to release that tension through the breath.
So go ahead and take a big breath in through your nose,
Really fill up your chest,
The back,
The sides of your body as you inhale.
And exhale through the mouth,
Releasing any tension there.
Now seeing if we can go a little bit deeper into the heart.
Starting to notice your anatomical heart.
Maybe you place your hand on your heart to help facilitate that connection.
Noticing beyond the breathing,
Noticing the beating of your heart,
And just resting your attention there into that beating,
Into your breathing too.
In yoga philosophy,
When the heart recognizes a subtle truth that it is already connected to all things,
It can then release.
So you're easy in the pelvic floor,
Soft in the belly,
Kind in the heart.
And moving your awareness now to your jaw,
Releasing any tension or stress that your jaw is holding,
Relaxing the muscles around your jaw,
Letting it be easy.
And then bring your attention to the upper palate,
The upper soft palate.
So this is inside your mouth.
There's that bony structure.
If you put your tongue up,
There's a bony structure in the roof of your mouth and the soft palate,
The soft upper palate is right behind that bony structure.
So sort of in that upper back quadrant of your mouth.
And allow your upper soft palate to open.
That might feel like energetically you're reaching kind of like your cheekbones to either side of the room,
Widening.
Sometimes I feel this a little bit in my nose as well as I widen energetically out to either side of the room.
So we're easy in the pelvic floor,
Soft in the belly,
Kind in the heart,
Jaw relaxed and soft upper palate open.
And then move your awareness now to the back of your head.
And try to see if you can widen the back of your head,
The back plane of your head.
Maybe that means you lean a little bit further back if you're sitting leaning into the back plane of your body or if you're lying down,
Letting your head just rest more deeply into the floor.
Seeing if you can make the back of your head as wide energetically as it can go.
And then move your attention to your brows,
The muscles around your eyes,
Relaxing any tension or muscles through your third eye,
Letting the muscles of your face just relax.
And maybe you let the corners of your mouth turn upward into a slight smile.
Not because you should smile or anything like that,
But because it turns your energy towards kindness and love.
So we're easy in the pelvic floor,
Soft in the belly,
Kind in the heart,
Relaxed through the jaw,
Open through the upper soft palate.
Widen through the head and the muscles of your face relaxed.
Go ahead and let yourself just rest in the effects of your practice.
You can gently keep your attention on your breath if you feel your breath in your belly,
Your anchor of your belly,
The anchor of your heart,
If you feel your chest rising or falling,
Or your nose,
Noticing the breath going in and out and just gently resting in this practice and letting your attention just rest in one of these anchor points.
If you feel your mind wandering,
Just gently bring your awareness back.
It's okay if you if your mind wanders,
Just gently bring it back to the breath.
I'll let you rest here and at the end of the meditation,
I will ring three bells.
I'll let you rest here and at the end of the meditation,
I will ring three bells.
I'll let you rest here and at the end of the meditation,
I will ring three bells.
I'll let you rest here and at the end of the meditation,
I will ring three bells.
I'll let you rest here and at the end of the meditation,
I will ring three bells.
I'll let you rest here and at the end of the meditation,
I will ring three bells.
I'll let you rest here and at the end of the meditation,
I will ring three bells.
