Beginning to settle into your position.
So really making yourself supremely comfortable.
Moving any distractions of blankets,
Making sure they're placed perfectly.
Placing your hands,
Your legs.
Really just settling into the position you chose.
And so as we always begin,
I just want you to kind of just notice how you're doing this evening.
Not even this day.
This exact moment right now.
How are you doing?
Are you feeling tired from your day?
Are you feeling a bit jittery,
Sped up a little bit?
So accepting exactly how we feel,
Bringing the whole package of ourselves with us during this meditation this evening.
So reminding ourselves that meditation is always a practice.
Some days we fall right into it and sometimes we have to work a little bit harder to stay with our focal point.
And so if that is the case,
We don't feed ourselves up.
We just notice it and it's just information for ourselves.
So that when we do leave this meditation,
We know what maybe we need to work on a little bit more.
Whether it is maybe releasing by moving our bodies more or slowing down.
Let's first start to come inward before we do the alternate nostril breathing.
So we're going to use our bodies,
Our physical bodies,
As the focal point.
Noticing parts of the body that might feel like they're gripping or tight.
Parts of the body that feel supported,
Relaxed.
This is that moment that as you're scanning the body,
If all of a sudden another body part just needs to move or change what it's doing,
Let it do so.
And now let's begin to move on to the alternate nostril breathing.
So again,
Remember we take the right hand,
We lower the pointer,
The ring finger,
Or excuse me,
Pointer and middle finger.
The ring finger will come to the left side,
The thumb comes to the right side.
Whenever you feel ready,
So you don't have to go at my speed,
You can go slower or quicker if you need to.
Beginning to inhale through the left side.
And then plugging the left side,
Exhaling the right.
Inhale,
Right.
Plug the right side,
Release the left,
Exhale left.
Inhale,
Left.
Plug that side,
Open right,
Exhale right.
And then keep going through that.
Again,
Reminder that if you don't like using the hand,
You can always just mentally go from side to side.
So we're going to do that for a couple minutes using that as our focal point.
Since today is all about balancing out the body with the energies that are happening outside,
This specific breath pattern balances out the right and left hemispheres of the brain.
The analytical with the creative side.
It also balances out our yin and yang energy.
So the left side is the yang,
Or excuse me,
The yin.
The left,
The right side is the yin,
The yang.
Go through one more round and we're going to end with exhaling on the left side.
So we're with that calming yin side.
So gently releasing the hand down once you have finished.
Noticing if there's any shifts or changes within the body.
I want you to bring your attention into your navel.
So right at the belly button.
The spot right here is where our solar plexus is located.
When our solar plexus is in line,
We feel confident.
We are sure of ourselves and we feel strong.
We're going to be balancing out grounding energy with the wisdom and energy from above us,
And bringing it into this place.
Beginning with your attention on your feet.
Noticing the places of your feet that are supported by a grounding surface,
Whether it's your heels if you're lying down,
Even the sides of your feet,
Or the soles of your feet if you're seated.
Knowing that you are fully supported in all aspects of your life.
The next time you inhale,
Drawing up from the ground,
The solid stable ground,
Inhaling that energy up the legs,
The hips,
Into the belly button.
Filling up that area.
Now moving your attention to the crown of the head.
The crown chakra,
Where our wisdom is found,
Where wisdom comes in through the body,
Where we are deeply connected to all above us.
And so the next time you exhale,
You will draw energy from that higher source down the body,
Down the neck,
The torso,
And then meeting right there at the belly button.
So again,
The action is inhaling from the ground all the way up to the belly button,
The solar plexus,
And then moving attention to the crown of the head,
Exhaling from that source all the way down into the solar plexus.
Staying with that imagery,
Inviting in the balance of grounding with the connection above us.
Bring it right into that power source,
Right into our solar plexus.
Even adding on,
Maybe inviting in when you go from the ground,
The color red to shine up your legs,
The color of the root chakra.
And then at the top,
Inviting in the light source of this beautiful golden light,
Shining down through the torso,
Right into the solar plexus.
Finishing up,
It's one more inhale and exhale.
I want the attention in the solar plexus,
That belly button,
Seeing a beautiful yellow light shining.
Your root chakra is located in this area and it is a beautiful yellow sphere,
Spinning at the perfect speed,
Knowing that it is aligned with the ground,
As well as the wisdom from above.
Feeling the power within yourself,
The pride of who you are,
Knowing that you are exactly where you were supposed to be in this exact moment.
And letting that yellow light radiate from this area,
Maybe even shining through the rest of the body.
Now,
Moving on to the Sat-Na-Ma breath.
Inhaling Sat-Ta-Na-Ma,
Exhale Sat-Ta-Na-Ma.
Inhaling Sat-Ta-Na-Ma,
Exhale Sat-Ta-Na-Ma.
Continuing on your own.
And if at any point the mind leaves the mantra,
Just accept that it did,
Know that it's okay,
And just coming back into the inhale and the exhale,
Inviting in the balance.
And at this moment,
Deciding if you'd like to stay with the breath pattern of the Sat-Ta-Na-Ma,
Or maybe focusing on something else.
Allowing yourselves to fall into the silence.
Accepting exactly where you are,
Releasing all expectations.
I apologize for the dog upstairs.
Just gently bringing your attention back inward.
And noticing where this silence takes you.
Fully letting go,
No expectation.
Starting to bring yourself back.
You have traveled off.
Feeling into the body.
Noticing the points of the body that are supported by a surface below or behind you.
Knowing that you are safe and secure.
If you're lying down,
Gently place in one hand on the heart center,
The other one on top.
If you're seated,
You can always bring the hands to prayer.
Gently bring your attention to the space behind the hands,
Where your heart chakra is located.
I want you to say one thing that you are grateful for.
And notice how it affects the body.
Now say another thing.
And in this third one,
I want it to be about yourself.
Being grateful for all experiences that have led you to this moment.
Everything that you have been through.
The love that you have received.
The love that you have shared for others,
For yourself.
The knowledge.
Deeply grateful for exactly where you are right now.
From my heart center,
I am deeply grateful for each of you.
Namaste.
