Hi,
Yogi friends.
I'm here today to offer you a meditation practice that you can use if you are feeling anxious or uncertain.
I find that in times of stress and certainly in times of uncertainty that the practice of yoga and meditation can be really useful to help you to feel centered and more calm.
So I offer you this meditation today to try to find a little more calm,
A little more groundedness during these times.
Start by making yourself comfortable either sitting down in a chair or on the floor or maybe lying down if that's a comfortable position for you.
Find a place where you can allow your body to relax and get still and then either close your eyes or just allow your gaze to soften and bring your hands to your low belly just beneath your belly button.
Gently rest your hands here and start to breathe a little deeper.
As you breathe in,
Follow your breath down to the bottoms of your lungs and as you breathe out,
Allow that whole breath to release.
You may notice some expansion of your low belly as you breathe in and the gentle retraction of your low belly as you breathe out,
But don't force this.
However your breathing is okay.
Just allow your breath to find its own steady rhythm.
Gentle expansion as you breathe in,
Gentle release as you breathe out.
You can keep your hands on your body or allow them to rest down in your lap or onto the floor.
Release any tension in your shoulders,
In your belly,
In your jaw.
Soften the muscles of your face.
So often we hold our emotions of anxiety,
Of fear,
Of sadness in our physical bodies.
Notice if there are any parts of your body that are calling out to you right now.
Maybe it's your low back,
Your hips,
Your shoulders.
Wherever you might be feeling some tension or pain,
Try to send a little gentle breath there and as you breathe out,
Can you bring a little softness?
Can you let go just a little bit?
Notice any emotions that might come up for you as you rest in stillness.
And just acknowledge them.
Allow whatever is there,
Whatever you're feeling,
Allow it to be there.
Can you meet it with some kindness and compassion?
And know that most likely you are not alone with whatever you're feeling.
You're not alone.
We are all in this together.
Bring your attention back just to the feeling of your own breath.
Gently flowing in and flowing out.
Notice the parts of your body that are touching the floor or the chair.
Can you sense the steadiness,
The stability of the earth beneath you?
Can you let go into the support of the earth and trust that you will be held,
Letting that bring you a sense of security and stability.
Keeping your eyes closed or gaze soft,
Bring your left hand to your heart center and take a moment to connect here,
A place where you give and receive love,
Compassion,
Connecting to that place within yourself,
Breathing into your heart space,
Entrusting the peace that we all have,
The place of love and peace that is at our center.
Breathe in a little deeper all the way to the bottoms of your lungs.
Hold that breath at the top of your inhale.
Open your mouth,
Sigh that breath right back out.
Take another full deep breath in and open your mouth.
Let it go.
Start to bring some gentle movements back into your body,
Wiggling your fingers,
Your toes,
Gently turning your head side to side,
Wiggling out your jaw,
Reaching your arms up alongside your ears,
Bringing your palms to touch,
Drawing your hands to your heart center.
Gently bow your chin.
Breathing a Sanskrit prayer here,
A prayer that radiates peace and well-being to everyone in our community,
Our country,
Our world.
Loka samastha sukhino bhavantu.
May all beings everywhere be happy and free and may the thoughts,
Words,
And actions of my own life contribute in some way to that happiness and to that freedom for all.
Namaste my yoga friends.
I am thinking of you,
Sending prayers for health and well-being for all of us during this time.
I hope to see you in person soon.
