Okay,
So hi there.
Welcome to your inner winter meditation.
This is a meditation for the menstrual phase of your cycle and this is a meditation for rest and contemplation.
And so if you are able to,
This meditation is best practice laying on your back with a pillow or a bolster under your knees and I encourage you to get as comfortable and supported as you possibly can.
If you are suffering from pain or discomfort,
Find any position that makes you feel held.
So whether you're curled in a ball or laying on your belly or any other shape,
You can have a heat pack or a hot water bottle if you need.
If you can,
Place one or both hands on your womb space.
So you can do this by positioning your thumbs at your belly button and joining your index fingers together to make a triangle around your low belly.
And as a general idea,
Where your pinky fingers are is where your ovaries sit and where your middle fingers touch is where your womb lies.
So with that knowledge,
You may like to move your hands slightly further down so that your palms rest right over your womb.
And then once you've found a comfortable place,
Keeping your hands there if you like,
But allowing your shoulders and arms to soften.
Just notice if you are clenching through your jaw or furrowing your brow.
And see if you can actively soften these places.
And so with your eyes closed,
Allow the features of your face to soften.
And gently start to deepen your breath.
And feeling your breath traveling through the nose,
Down past the throat,
The heart and all the way down into your belly.
And as you're exhaling,
You're exhaling from your belly,
Past your heart,
Your throat and out your nose.
And following the clear direction of your breath.
And with each successive breath,
Allowing your belly to soften a little more.
Breathing right down into your womb.
Softening that entire region with your attention.
When we experience pain and discomfort,
Physical or emotional,
In our lives,
We have a tendency to grip up and tighten.
Subsequently the pain can then intensify.
And so knowing that pain is shy,
Can you bring your breath and your attention to your womb or to the place where you feel tightness or gripping?
And then using your breath,
Can you allow it to soften?
Can you release a little more?
And feeling the breath move right down into your belly.
And feeling how in movement there is stillness and in stillness there is movement.
And then decide if you need to continue to be still where you are.
Or if a gentle realignment of your body feels useful,
Is there more to it?
Can you breathe a little deeper,
A little lower,
A little warmer?
And as you soften a little more into your breath,
We'll add a sipping of water.
And as you do that,
You can feel the water coming out of your body.
And as you soften a little more into your breath,
We'll add a simple breath count.
And if it feels at all too much to follow the breath count,
Just continue to breathe into your womb.
No count,
No effort.
If you're comfortable with me,
We will even out the breath.
And so wherever you are in your breath cycle,
Empty it out completely.
And take a breath in together.
And breath out together.
And together breathing in for the count of four,
Three,
Two,
One.
Breathing out for four,
Three,
Two,
One.
Breathe in for four,
Three,
Two.
Super slow,
Breathe out for four,
Three,
Two,
One.
Breathe in for four,
Slow breath out for four.
Breathe in for four,
Right into the belly,
Into your womb,
Two,
One.
Breathe out for four,
Three,
Two,
One.
Breathe in for four,
Breathe out for four.
And just continue like that on your own,
Feeling your breath travel right down into your pelvic bowl,
Softening your womb,
Softening your ovaries.
And as you exhale,
Allow your belly to be really soft and your breath to just trickle and pour out of you.
And as you continue to breathe,
Can you allow all of your attention to ride on the breath?
Like the waves of the ocean gently folding in and out.
Noticing too the subtle pause that naturally happens at the top of the inhale and again at the bottom of the exhale.
Breath traveling all the way down into your womb.
Softening the entire belly,
The entire pelvic bowl.
Softening the entire belly,
The entire pelvic bowl.
And the warm breath flowing right down into your womb.
Softening the whole space.
And bathing your womb and your ovaries in breath.
And taking a little tightness,
A little tension with it each time the breath leaves.
And continue your even breath in,
Even breath out.
And feeling the gentle waves of the breath,
The subtle place between the beginning and the end.
And each breath,
Each time releasing a little more tension.
And instead feeling a soft and easeful release.
Now when you're ready you can release the breath count and just breathe naturally once more.
And noticing where the breath wants to move naturally and just allow your body to open and receive the breath.
Healing,
Softening and opening.
Body melting.
Breathing.
Breaths off.
No effort,
Just flowing.
And you can stay and rest here for as long as you need.
And if you're moving towards sleep,
If that is what your body is asking for,
Then allow that wave to take you.
Knowing that this is the perfect time and the perfect place to rest.
And taking as much time as you need.
And you can emerge from this quiet space when you feel ready.
Go slowly,
Be gentle.
Thank you.
