So I really want you to take this opportunity to make yourself really comfortable.
Like I said,
If you begin the alternate nostril breathing and you don't like it,
You can just use the imagery of it in your head.
You don't have to use the hand.
So let's go ahead and begin.
We're going to start by using our thumb to plug the right side,
The right nostril.
Inhale the right.
Release the thumb.
Use the ring finger to plug the left.
Exhale right.
Inhale right.
Plug with the thumb.
Unplug left.
Exhale left.
And then just going through that,
Going back and forth on each side.
We'll do about 10 rounds.
You don't need to count.
I will do the leading.
I'll let you know when we're going to end.
And notice as you're going,
If you feel like your pace is really fast,
See if you can start to slow it down as we continue to go through the rounds.
This is inviting imbalance into our lives.
And so right now,
If you feel a little sped up,
Maybe that means that your right side's turned on a bit more.
And so we really want to slow down,
Which is the left side when we breathe out the left.
And then go ahead through one more time.
And I want you to end exhaling on the left.
And if you were using your hand,
You can release the hand at that point.
And as you released that breath pattern and you allowed your hand to relax,
Notice if there was any shifts inside the body.
Let's take this opportunity right now to relax any areas that we feel as though might be holding on,
Might be gripping,
Might feel tight,
Or even pressure.
And so one by one,
Mentally travel through the body.
And when you notice a point that feels a little tight,
Just send the word soften to it.
Maybe even saying soften jaw if you feel like that helps.
Now I want you to begin that you to imagine that you are in a meadow.
The grass below you is soft.
It supports you.
And all you can see in front of you is the horizon.
And decide whether you want to take a seat or lie down in this meadow,
Maybe even choosing the position that you're in now.
So the imagery might work a little better.
And before we do anything,
We're going to root ourselves into this space.
So from your root chakra,
The very base of the spine,
The perineum,
You can imagine a rope is going to grow from this area,
Lowering down all the way into the center of the earth.
And then it's just going to wrap around and hold you in.
And maybe even allowing the body to relax a little deeper,
Feel a little heavier,
Let go a little more.
And as you sit in this space,
All we're going to do is watch the clouds.
And I want you to assign your thoughts to the clouds.
And so maybe when you first are starting to watch,
The clouds are speeding by.
Or maybe you already feel like you're settled and you just notice one thought.
You'll just place it in the cloud and then just go ahead and let it float.
And we'll direct our attention to our breath to hold us in.
And the breath that you can use is the alternate nostril breathing that we just did.
And so just sit here in this meadow supported by the earth,
Staring at the blue sky.
And while those directions might seem simple,
Knowing that this is not an easy task.
Some days we might feel busier than others,
And so those clouds might just be going one after the other.
But every time you do notice a thought,
Put it in the cloud and just gently direct the attention back into your alternate nostril breathing.
This is a practice.
And so knowing that we don't always perfect it every time we meditate.
Just notice where you are this evening.
And just sit in that place.
And that was going to be a change of the scenery.
We're still in the same meadow.
We're still either lying down or seated.
But now it's starting to rain.
And the rain is washing over your entire body.
You feel as though the rain is cleansing and healing you.
Almost as if you can see any dirt or sludge just washing away with the rain.
And maybe even specifically assigning something to that mud.
So even just saying guilt or pressure or sadness.
Allowing yourself to feel clear.
To feel at ease and relaxed.
And now from here,
It's going to begin to snow.
And you know that at this point it might feel uncomfortable.
But you are strong.
Knowing that this moment will pass by.
You are capable.
Sometimes the only way out is through.
And so sit here and feel proud or lay here and feel proud and strong.
And knowing that you can handle this.
You can handle the coldness.
And now that sun's going to shine again on top of you.
Knowing that this moment when it is shining brightly.
Knowing that you earned this place.
That you learned something about yourself.
That you made it to the other side.
Bask in the sun.
You deserve it.
And if you need to keep assigning those thoughts to the clouds.
Then just place it in there.
And maybe you keep coming back to the breath in that sunlight.
And as you're in this place knowing that you are strong.
You are capable.
You feel at ease and at peace.
And that nothing is permanent.
Sit here for a moment or so.
Just you and your breath.
Allow the business of the mind to settle.
And simply just be with your breath.
And it's okay if you have to keep redirecting.
This is part of the practice.
Just like that snow.
This isn't always easy to meditate.
But you can make through.
You can do it.
Just keep staying with the breath.
And if you need to even add counting to the breath.
Then maybe do that.
Counting the length of your inhale.
And using that count as you exhale out the other nostril.
Acknowledging that this is not easy.
And our minds are overloaded all the time.
And just stay with the breath.
We're almost at the end.
And so we're just going to do one more minute.
You can stay with your breath.
For just 60 more seconds.
And then you can go ahead and release the attention to the breath.
And notice your body in the space where you're located.
Check in with the mind.
Did it settle just a little bit when we first began?
Even if you felt like you were busy at a level eight.
And just went to a six.
That's something.
Notice your physical body.
How does it feel?
Those places that you said soften to.
Are they a little bit lower than we first began?
Connect to your heart.
And maybe you stack your hands on top of your heart.
Maybe you just bring your awareness there.
Maybe you bring the hands to prayer.
I want you to acknowledge yourself.
Acknowledge where you are in this moment of time.
In this week.
Maybe you're in the sunlight.
You're just going to bask in where you are.
And so you'll notice everything you possibly can.
So you're really immersed in that sun.
You're really present within it.
And maybe where you are right now,
You're in the snow.
And so this is the time where we have to put in a little more of that work.
Those kind messages to ourselves that we are strong.
Those practices that continue to bring us back to ourselves.
And we go through all these seasons all the time.
Sometimes even in one day.
And it's a practice.
And so knowing that you can always just pause and bring yourself back.
And just use the breath.
Send yourself love.
Maybe even create an affirmation right now that you can help yourself.
If you need to use that right now.
And from my heart center to each of yours,
I'm deeply grateful you joined me this evening.
Namaste.
