Hi my name is Roseanne and welcome to this summer solstice inspired meditation.
So this is a recording from my morning yoga meditation class.
So you can either do this seated with the palms facing up to receive or the instructions in the recording is that we're doing it in supported fish pose.
So you might use a cushion or a block to pop underneath your upper part of your body.
So it's up to you.
But when you're ready,
Join me in either that seated position or supported fish.
And then we're going to source a block if you've got one.
If you don't have a block,
Use a cushion.
And it's going to place onto the ground when coming to supported fish.
If you need any cushions underneath your head so you don't get dizzy feel free to grab them as well.
So what we're aiming for is that block to go to the upper part of your body to make sure it's where your shoulders are.
Shoulder blades are.
You're going to roll yourself down,
Take your time.
Placing up to the upper part of your body.
Feet relaxed out.
They can be out wide or you can bring them together up to you.
Your arms are going to stretch out palms to face up,
A starting of receiving.
That's it.
And if you need a cushion underneath your head,
Feel free to take that.
As you take your time to breathe in and out there.
Noticing your legs as you let them go heavy.
Noticing belly and chest as you breathe in and as you breathe out.
Opening of the chest.
As we breathe here,
I'm going to invite you to join me and just make sure that you are comfortable because I'm joining me on a visual meditation here of receiving.
Perhaps maybe giving if you feel resolved.
So as you lay here and the chest open,
As you breathe in,
Feel that chest expand.
Noticing its fullness.
That feeling of fullness,
Aliveness.
Perhaps reflecting on what it feels to be alive.
And you might just focus on your breath,
Watching that breath flow in and out and expansion and release and expansion and release.
The duality of life.
Fullness and then empty.
All visuals help.
You quite connect to visuals.
Then the next time that you breathe in,
Imagining a golden warm light like sun rays.
You breathe in absorbing those sun rays.
Each time that you breathe in,
Those sun rays may start to collect at your solar plexus and think about around your belly region.
And maybe each time that you breathe in,
That visual of that light like an internal sunshine,
Getting brighter and getting warmer.
Each time that you breathe in,
That brightness getting more brighter,
Warmer.
As you start to create this internal sunshine at your solar plexus.
In that golden light,
I invite you to add any qualities that you identify with,
That you wish to identify with.
Perhaps kindness,
Caring,
Compassion,
Loving,
Happy,
Warmth,
Joy.
Perhaps the emotions or qualities that you think about when you think of summer.
As you add those qualities,
You might imagine all droplets,
You might imagine the word and then radiating or burning into that light,
That fire.
As you might start to visualize at your solar plexus,
All the fire like the sun,
That internal sunshine.
However you would like to visualize,
Adding those qualities into that light or that internal sun at your solar plexus.
As you breathe in,
That warmth and that light getting brighter and warmer.
And this time as you breathe out,
That light radiates and shines from your centre core with all those qualities radiating to every single cell in your being and body.
Radiating through your core and your torso.
Radiating through your shoulders,
Down your arms,
Your fingertips.
Breathing in,
That light getting brighter and warmer and breathing out that light,
Shining down your legs to the tips of your toes.
And radiating through your neck,
Into your head,
Into your face and maybe allowing a smile to cross your face,
To open across your face.
You feel maybe glowing in that light.
The receiving of light,
The receiving of those qualities.
If it feels right for you and you feel resourced and able to share,
You might send that light to your loved ones.
Compassion,
Care,
Gratitude,
Joy,
Whatever it is that you placed into that light.
Pushing them those qualities as well.
Radiating with this light.
Feeling energy through your fingers,
Through your toes.
Taking this light with you if you would like to for the rest of your day.
As you breathe in and as you breathe out radiating in this light,
This internal sunshine,
A beacon of light.
Might start to then wriggle the fingers and toes,
Bringing a bit of more physical energy into your body.
You might start to then place the palms down alongside the body as you use your elbows and hands to lift yourself off.
Taking your time,
Maybe gently,
Lift yourself to either roll over to the side or come over and just remove in that block.
Just taking a moment to come into that neutral,
Having opened up the chest and receiving.
Just notice how it feels to lie down.
Notice what it feels like to be alive.
Just a few bits.
And for now,
Would you take your time to notice?
Notice your body across the floor and how that back may have unraveled across the ground.
You might start to invite movement of fingers and toes or rock up the head side to side.
Perhaps you might start to take a full body stretch across the floor or notice in that concept that you have.
Stretch long,
Stretch wide up to you and then go ahead to collect those knees in and give yourself a big squeeze and a big hug.
Shining in your own light and giving thanks to yourself for dedicating this time for you to be with yourself,
To practice.
And keeping your eyes closed or maybe if you want to open them you might rock side to side or rock back and forth to come up to seated.
As we come up to seated we're going to finish with our balancing breath.
Perhaps you can then check in noticing how one side of the nostrils feel different to the other.
So finding a comfortable seat again if you want to sit on a block or a cushion feel free to do so.
And inhale as you sit tall,
Light as the crown of the head lifts up and as you exhale shoulders relaxed feeling that grounding through your seat.
So opposing duality again in lightness also a sense of gravity.
To close our practice today using your right thumb to close your right nostril so make sure you use your right hand.
You can do this with your eyes closed or open so again you might use your first two fingers to pop onto the centre of your brows that I spaced so you don't have to tuck the fingertips in.
So holding that right nostril you breathe in through the left.
Using your ring finger,
Your fourth finger to close that left nostril.
Open the thumb,
Breathe out through right.
Inhale through right nostril.
Holding that thumb,
Close the right nostril.
Open ring finger,
Exhale through left.
Inhale through left.
Close as we hold the breath.
Open the thumb,
Exhale through right.
Inhale through right.
Close as we hold.
Open left,
Exhale through left.
Inhale through left.
Close as we hold.
Open the right,
Breathing out through right.
Inhale through right.
And hold.
Exhale through left.
Release the hand.
Maybe just notice how one side of the nostril felt more clear than the other,
How it feels to breathe through both nostrils now.
And then palms to the centre of the chest.
Closing our practice today.
Let's inhale,
Circle the arms reaching up,
Palms together.
Exhale,
Hands down through centre.
Namaste.
