Okay so hi and welcome to your autumn luteal phase meditation practice.
During this phase we may be feeling motivated and productive,
As well we may be feeling sensitive or a little tender.
Often we can find ourselves easily irritated or perhaps a little bit manic with the energy of autumn.
And so through this meditation we are looking to soothe both of these qualities and come back to a space where we feel grounded in peace inside our bodies.
So take your time and make your way into a comfortable seat.
Sitting your spine nice and tall and allowing your outer shell to soften and relax.
Take a moment to consider what it is in your life that you are ready and willing to let go of.
Knowing that holding on to emotions and feelings impacts only you.
What are you ready to release in favor of peace?
When you're ready take a deep breath in through the nose.
Open your mouth allow it to pour out of you.
Again taking an even deeper breath in fill the belly fill the lungs and then open the mouth big sigh out let it go.
And finally taking your deepest breath in through the nose maybe pausing at the top just for a moment holding the breath in and then with sound if you need let something go with your longest breath out.
And then allow your breath to become natural and this is a meditation on welcoming peace.
So as you sit feel your body and feel how your body exists within the space around you.
There is an energetic space around your whole body that contains all of the intelligence that you need to shift your situation into a place where we feel more peaceful.
Take a moment to sense this field of energy around you that is full of vibrancy clarity and calmness.
And as you get a sense of the energy that surrounds you begin to welcome those qualities into your body.
So we are welcoming peace into our bodies and we will work through systemically from top to bottom in anywhere that feels blocked give it a little extra time and allow it to soften.
So we will begin by bringing attention to the very crown of your head inviting in a sense of porousness of openness here and as you sense that space draw the energy of peace from around you to within you.
Take a breath in and a breath out moving from the crown of the head slowly down the central line we arrive at the middle of the brain pause here take a deep breath in a long breath out moving from your crown to the midbrain now to the throat center of your throat breath in and out from the center of your throat to the center of your heart feel it soften breath in and out from your heart to your solar plexus around the rib cage breath in softening on the breath out from solar plexus to navel center breath here and out from your navel center right down to the floor of your pelvis welcoming peace breath in and out and gently we move our attention back to the crown of the head very top welcoming peace deep breath in and out from crown to the midbrain third eye center soft breath in and slow out from third eye to throat center slow breath and out from throat to your heart feel the chest feel the light in the middle of the chest deep breath in and out from your heart to your solar plexus breath in and out from your solar plexus to your sacrum full breath in and out from your sacrum to your root the floor of your pelvis softening breath in and out and just continue like this moving through these points in your body one breath in each place from crown to third eye from third eye to throat throat to heart heart to rib cage rib cage to just below the navel navel to root taking your time one full breath in each of these places and with each successive breath see if you can welcome this quality of peace more deeply into your body so you're inviting this sense of calm this sense of quiet this sense of clarity that surrounds you you're drawing it from your outer world to your inner world and just continue like this softening through each breath and as you move through this practice knowing that this will feel different from one day to the next notice if there is anywhere in your body that feels blocked or stuck or stagnant and each time you encounter this stagnation pause there and take just an extra breath in and as you do really give your breath the entire breath to that space and when you're ready continuing on moving from crown to midbrain to throat to heart to solar plexus to navel center to the base of your spine back to the crown to begin again each breath softening and opening each part of you welcoming peace and continue like this notice the quality of your breathing as you do notice what is shifting within you and often when it feels like there is nothing to be done to change our external circumstances what we can do is shift our internal world change what is happening within us and notice if that changes what is happening around us and very gently you can release the technique and allow your breath to become natural and normal and just notice in your body what feels similar what feels different to before and your body relax your breath natural and noticing now if there is any residue of discomfort in your body anything that you need still to let go of and gather it all up when you're ready take one more big deep full breath in and then through the mouth open sigh out release let it go good and gently rub your palms together creating a little bit of heat a little bit of friction when you're ready gently place your palms over your eyes feeling the warmth of your palms against your skin as you feel ready you can blink your eyes open to the darkness of your palms and then releasing your hands down to meet at your heart center and taking a moment with your eyes open now just to see and experience the same world in a new light and when you're ready you can bring your hands to your heart and gently bowing in may we learn from every experience to all of the teachers that have come before to the teacher in everything and to the greatest teacher that which is continuously the self together we bow thank you
