All right,
If you would like to get comfortable in a seated position for this meditation,
My name is Kari.
Thank you so much for joining me today.
Let's meditate together.
First of all,
Close down your eyes if you haven't done so already.
Let's just shut out the outside world for a little bit.
Start to pull your attention and your focus inward.
So just be aware of the overall sensation of your body when you first do that.
Just feel a quick sweep through your body,
A general I feel light,
I feel heavy,
I feel brilliant,
I feel a bit crunchy and tired.
Gain a gist of where your body's at and then let that go and focus on your breath.
Try and take longer,
Slower,
Deeper breaths.
Starting to soften the body around the breath.
So keeping your spine nice and straight,
Soften your shoulders,
Soften your abdomen,
Relax your jaw.
Pay attention to the space around your eyes and see if you can just soften that.
Maybe on the exhale relax the skin around your eyes,
Across your forehead.
Let everything feel as if it's drooping,
Softening,
Relaxing completely on your face.
And then pay attention to the breath that you're breathing in.
So start to feel your breath as you're breathing through your nose.
Pull your breath down through your throat.
Journey along with your breath down into your lungs and feel as your lungs expand forward and sidewards out towards your ribs.
Hold it at the top of your expansion just for a few seconds for me.
And then slowly controlled exhale and let your ribs retract back in.
Let your tummy start to pull back towards the spine.
All tiny subtle movements.
Just feel your breath,
Be aware of it.
Pull your breath down further on your next inhale.
So this time really feel the journey of your breath coming in through your nose,
Down through your throat,
Down into your lungs.
See if you can pull it all the way down into the base of your tummy.
And really pay attention to your stomach expanding.
Do that for the next couple of breaths.
And then as you start to just relax into this pace of breathing,
Noticing that your body is automatically responding by becoming more still and quiet.
Starting to feel a wave of relaxation flowing through your system.
Everything is calming down naturally.
Just by slowing down your breath.
Giving your breath more power.
Feeling into your body again.
Notice if there's anything slightly off in your body.
For example,
My knees are stiff this morning.
The joints in my fingers feel quite crunchy and stiff this morning.
I feel as if I'm retaining some inflammation.
I can tell that in my body.
What can you feel in your body?
And if your body feels super awesome and really good and you're feeling a good fit,
Happy place in your body,
Tap into your emotional state.
What do you feel emotionally today?
What does your heart feel like?
I'm gonna give you a few moments to just kind of feel in and sense.
Become more aware than you did with just the general sweep.
Feel your body physically and feel your emotional state.
Where are you at emotionally?
Your emotional state subconsciously is probably playing a part on your physical state.
With your breath and the power of your breath,
Let's breathe into that part of your being.
Whether it's physical or emotional that needs some extra attention this morning.
So for me,
I would start to flow with my breath,
Follow it,
Journey with it,
All the way down to the joints in my fingers and my knees.
And I would imagine in my mind,
Setting an intention on my breath,
That my breath is bringing everything with it that my body needs right now.
It needs cooling,
It needs some healing,
Some soothing.
What does your body need?
And if it's emotional,
Where do you feel the emotion in your body?
Do you feel it heavy in your shoulders and your chest?
Do you feel it tight in your abdomen?
Is it in your head?
Is your head aching from all of the thinking that you're doing?
Breathing in through your nose,
Mindfully send your breath to that place in your being.
And if there's many places,
We'll just take turns.
Choose one place first and pull your breath into that place in your body.
And just imagine it however it needs to be to soothe and heal and support whatever it is that you're going through.
Let your breath be boss.
Your breath is life force.
It's everything that is.
Without it,
We would be nothing,
Right?
So let the power of your breath come into your body and do some magic with your powerful intention behind it.
Imagine on the exhale that it's been released.
Bring in whatever healing is needed on your inhale.
And on the exhale,
Release.
Let it dissolve.
Let it disperse or disappear.
Breathe it out of your being.
Let's all take a big breath in for that.
Breathe into your heart space.
Just allow your heart to be healed and soothed by your breath.
And breathe out any of the heaviness,
Any of the grief or pain.
If there's any of us that's feeling the heaviness in our heads today,
Too much thinking,
Too much repetitive,
Critical,
Over and over and over thinking.
If that resonates with you,
Let's breathe our next breath into the head space.
A nice big deep breath into your head.
Feel it flowing up and fill in the left side of your head,
The right side of your head,
The back of your head.
Fill to capacity.
And then let's just breathe all of the cobwebs.
Any of the heaviness,
Breathe it out of your nose.
Let go.
And do that for a few breaths.
Let's breathe into the abdomen.
It's next couple of breaths.
If you're feeling any sense of anxiety,
Worry,
Stress,
Just breathe into your tummy.
Feel that magical breath coming down through your lungs,
Down into your tummy.
See it in your mind,
Kind of swirling around,
Moving through,
Coating,
Soothing.
And breathe out,
Whatever you need to let go of when you're ready.
Take a nice big deep breath.
Breathe into your lower back.
Any of us feeling a lack of support,
Feeling like you're in it all alone,
You could do with a little bit of help.
Let's breathe into that aching back.
Pull your breath all the way down.
Breathe into that space.
Breathe out and see if you can really,
Really focus on relaxing the muscles that are tied to the base of your spine.
Soften completely,
Relax completely.
On this next breath,
Breathe into your throat.
Focus on your throat.
If there's anything that needs to be said or spoken,
Released,
Let go of,
Expressed.
You may feel a tightening or a tickle or cough in your throat to response.
Just breathe into that space and then release whatever needs to be spoken on your exhale.
See yourself in your mind saying exactly what you need to say.
From all of the different areas that I've mentioned,
If you need extra care and extra love and support in any of them or in other places,
Take a moment to just let go of that and take your breath back there or to the place you need it.
Breathe.
Be your own support system.
Be your own healer.
Use your breath and bring yourself a sense of comfort or peace or love,
Whatever you need.
You can speed up your breath if you feel that you need to energize the body this morning.
Take more powerful,
More assertive breaths through the nose and out through the nose.
A little bit more determination with the breath will create a fire inside.
Stoke the fire and create more energy if that's what you feel like you need.
I have a calling to connect the crown,
To open the crown for myself right now.
So let's go ahead and do that.
Just a few breaths of taking a really long,
Slow,
Deep breath in if you'd like to join me.
Breathe all the way in,
Full to capacity.
And then let's just slowly breathe that all out and we're going to hold on the empty.
So let me catch up.
Hold the breath for as long as you can.
And start to feel that empty space opening your crown as if it's taking you lighter,
Connecting you,
Opening to source.
The more you hold the breath,
The more you'll feel the pulse in the body and your neck.
Use that pulse to open your crown.
Imagine it in your mind.
Breathe if you haven't done.
Don't want any of us holding our breaths for too long.
Just breathe now.
Regain the oxygen in your body.
But if you do that for a couple of breaths,
You'll start to feel lighter and that will help you to connect and open your crown quite quickly.
Just sit in that empty space for as long as you can each time,
Just to your capacity.
And then breathe.
I'm going to count to five and bring us all back into our space.
When I get to five,
You can open your eyes.
One,
Two,
Three,
Four,
Five.
Coming back into your room,
Back into your body,
Connecting to the day,
Knowing that your breath can bring you whatever it is that you deserve and desire.
We'll close the meditation.
Namaste,
My friend.
