So welcome everybody to the Friday Morning Meditation Circle and as always we have the intentions of expanding our awareness this morning in our space where we are and making more room for all that delicious peace to come in.
Peace and balance and equanimity,
Finding balance even in difficult times.
So we start by tapping into the senses and we start with our eyes open and take in what's around us.
Whether you want to focus on something specific or just the beautiful place where you are.
It's all it's all on the perception how lucky we all are to have woken up today.
So how beautiful this room is that I'm sitting in and when you've had enough of that you can let your eyes shut and see if you hear anything in the room in your space.
Is there some ambient noise?
Is there some outside noise?
Is there something specific?
Or is it just the sound of your own breathing or yawning?
And now your other senses.
Do you smell anything?
Not to measure it good or bad just to notice.
Do you taste anything?
And then feeling the sensation of your skin.
Where are your hands?
What are they touching?
Notice are they touching skin or clothing,
Furniture?
Where are your feet?
Are your legs crossed?
Can you feel the clothing touching your skin?
And just becoming aware of how amazing skin is.
I'm feeling a lot of gratitude today.
And now feeling the skin on your chest,
Your abdomen,
As you breathe.
Notice how it expands to accommodate the air.
And then when the air goes out,
It goes back to its original shape.
So just breathing naturally.
Let's notice the rise and fall of our abdomens and chest.
And notice the rhythm of your breathing.
Is it slower than you thought?
Is it quicker?
Not trying to control it,
Just becoming aware of it.
And as always,
If you start to wander,
Your brain starts doing something else.
And you can even name that and then turn back to your awareness of your body and your breath.
And now we can make those breaths a little bit deeper,
More intentional.
Really feel how expansive the skin over the ribcage is.
How expansive the skin over the ribcage can get.
And again,
When the mind starts to think about plans or worries,
Or things that have already happened,
Acknowledge those.
I'm planning.
I'm thinking.
I'm remembering.
And then move back to the breath.
The breath is the best tool that we have to make our espresso cup filled with salt It's more like a lake that has a teeny teeny bit of salt in it.
And it's always accessible.
We just have to remember.
So today we're going to bring our awareness to the third eye.
The space between the eyebrows.
And this is the sixth chakra.
The seat of intuition.
Vision beyond the physical.
When the energy of the third eye is blocked or out of balance,
It's hard to hear yourself.
It's hard to make choices.
It's very easy to get distracted.
But waking up the third eye and really leaning into it can be like an internal truth detector.
I like to think of the sixth chakra,
That is not easy to say,
As an energetic headlamp.
It's like strapping on a headlamp and allowing this inner wisdom to illuminate what's in front of us.
So imagine your headlamp is on.
You might feel it like a little buzzing sensation,
Or you might feel some warmth.
Or you might just visualize light coming out of the front of your forehead.
And let's sit with that and see if anything becomes illuminated.
If you're sitting with a decision or a question,
Breathe into your third eye for a little bit here and see what comes.
And if that is not available to you,
Or not speaking to you,
Or you're just not in the mood for that,
My plan B is always to think of something from nature to focus on,
To breathe with.
So something that is nature's wisdom,
Consistent,
Trustworthy,
Like the tides.
So if that feels better,
Imagine sitting by the ocean,
Knowing that the tide is always going to come and it's always going to go.
And as always,
When your mind goes off somewhere else,
Please do not judge yourself.
That's what minds do.
You can just acknowledge where you went,
Give it a little bow.
Thank you very much.
I'll deal with you later and go back to.
So let's take a couple of deep breaths to bring this practice to a close.
Wiggle your fingers,
Wiggle your toes,
Wiggle your bum.
And when you're ready,
You can let your eyes open.
Thanks everybody for coming today.
Okay,
So I leave you with this.
Sixth Chakra Mantra Prayer.
May your inner light always bring truth,
Wisdom,
And peace.
