Welcome,
Welcome,
Welcome to this your meditation experience.
As promised,
You have the opportunity to meditate and breathe together and we'll begin here in just a moment.
In the meantime,
Be sure to set your space accordingly if you'd like the lights to be off,
The lights to be on,
The lights to be dimmed.
Perhaps you're enjoying natural lighting where you are.
If you'd like to be seated in a traditional meditative seat position in lotus or full lotus,
Half lotus or as they call it,
Crisscross applesauce in kindergarten.
However is most comfortable to you,
I recommend you take that position.
Some folks like to stand,
Others even like to walk around,
Some folks like to lie down.
This experience is open and available to you in whatever is most comfortable.
And I say that because being comfortable is very important,
Allows you to focus on the breath.
If you're feeling crooks in your neck and your back is tightening up and you're all funky lucky,
It often can distract from the breathing practice,
Especially if you're new to the space.
So find a position that's most comfortable for you and then we'll build.
Focusing now on the breath and the body.
Often times we allow our mind to move faster than our body.
Perhaps you've even had that experience before where your body is like,
Can we go back to bed and your mind is like zing,
Zing,
Zing,
Zing,
Zing,
Going so fast,
Right?
Or perhaps you've had the antithesis where your mind is like,
What?
Often your body is like packed,
Jammed full of energy.
Either way,
We use the breath as an opportunity to connect the mind and the body.
We use the breath as an opportunity to connect the mind and the body.
And so in this connection,
We breathe and when we breathe,
We allow our body's system to relax.
We slow everything down and we make room for what is possible.
Let us now in these moments together,
Breathe.
Taking five deep inhales and five deep exhales together.
Inhaling in nice and easy,
Filling the lungs with air into the belly and exhaling,
Letting go,
Letting go.
Inhaling,
Filling up the lungs and the chest with air and exhaling,
Letting go.
Inhaling,
Filling up the lungs with air and exhaling,
Release.
Inhaling,
Scooping up the air into the chest and the belly expand and exhaling,
Letting go,
Letting go.
And inhaling and exhale,
Open up the mouth and release.
In this moment,
Noticing any areas of the body that you want to breathe into,
In a sense expanding and opening those areas to kind of dust out the cobwebs,
If you will.
Allowing the breath to fill up the body,
Keeping it soft and easy but intentional.
Deep breathing and deep letting go.
Deep breathing and deep letting go.
Deep breathing and deep letting go.
Deep breathing and deep letting go.
In this moment,
Check in with the body,
Doing just a brief body scan,
Checking from head to toe,
Exploring and searching through the areas of the body just to see how you feel.
Remember to relax the muscles in the face,
The shoulders and the neck,
Relaxing the muscles in the jaw,
Around the eyes and the cheeks,
Letting go.
And don't forget,
Even the tongue can relax a little bit.
Perhaps you're feeling it pressed up towards the front of the teeth or the top of the mouth and the roof of the mouth,
And you can let the tongue drop down and slide back a little,
Releasing that jaw just a bit more.
Perhaps at this time,
You may decide to close your eyes or just lower your gaze down towards the floor,
Allowing you to look from within.
Are you able to notice any sensations that you feel in the body as you expand and open?
Allow yourself to inhale and breathe deep and exhale,
Letting go,
Letting go.
Taking a few nice deep breaths.
As you release.
In this moment,
We sit here,
Present,
Available to the possibilities in this space.
In our minds,
We allow a stillness to come over us,
Where we feel even more relaxed and even more at ease.
Each breath we take opens us up.
And with each exhale,
We feel lighter and lighter.
Each inhale we take opens us up.
And with each exhale,
We feel lighter and lighter.
Each inhale opens us up.
And with each exhale,
Letting go,
Feeling lighter.
This duality between letting go and holding on is sometimes the key to accessing the future that we desire.
As we go through life's experiences,
We are reminded to practice detachment.
The idea,
The philosophy,
The theory of being present with what is,
But not carrying the weight with you into the future.
How do we know this?
If you watch a small child,
You may see them in one moment,
Scrape their knee on the ground.
In that moment,
They will cry and fuss and express how they're feeling.
And once the moment has passed,
They're back to running around and playing.
In this way,
The child has fully expressed the emotion in that moment of pain and then let it go as they move forward into the future.
We were once all children with this capability to feel fully in the moment and then to move on.
And oftentimes,
Our stressors are so deeply connected to our past and we're carrying this weight,
Pulling this big heavy load as we walk up the hill of life.
And what a curiosity,
What a wonder how it might be to just drop the load,
To let it roll down the hill,
To let it go.
And we inhale.
And we breathe.
Knowing that the best form of presence we find in our breath.
When you breathe,
You cannot go into the future and you cannot go into the past.
You must breathe in the now.
Focusing our attention on the cool feeling of the air coming in through and focusing our attention on the warm air as it exits.
Future breath is an opportunity to practice presence,
Presence of mind,
Presence of body,
Presence of breath.
And so we breathe together,
Opening up and letting go.
Notice when we breathe,
As we breathe,
We are making room.
And when you meditate and you manifest,
You sit in stillness and you attract to you what it is you desire.
Often times we imagine ourselves moving towards the goal,
Moving towards the blessing,
Moving towards the future.
But what our meditation practice offers is a different perspective.
That in fact,
We are not moving towards anything at all.
But when we sit in stillness and we breathe,
We have an opportunity to attract what we desire to come towards us.
The energy is slightly different.
Feeling as though we're running to something and chasing after it and going and getting.
This is instead an opportunity for us to breathe in,
To let go and to sit still while we allow the energy of the universe to bring us what we desire.
And what a beautiful possibility.
What a beautiful thought.
In this moment,
We are given an opportunity to turn that possibility into reality.
To sit in stillness.
And to breathe.
Opening up.
And letting go.
Inhaling and exhaling,
Bringing in fresh,
Clean,
New air.
Allowing our bodies to feel the power of our possibilities.
Is there an experience you would like to have,
A place you would like to go,
A connection you would like to make,
A goal you would like to accomplish?
If so,
As you sit in stillness and simply breathe,
I encourage you to imagine the feeling you will feel when you have that experience.
Perhaps you will feel excitement and joy.
Perhaps you will feel calm and at peace.
Perhaps you might even feel a sense of serenity and openness.
Whatever that emotion is that you will feel when you have that experience,
We invite ourselves to feel that emotion right now.
As if we're feeling the emotion in advance of receiving that gift.
In advance of having that experience.
And expectation.
And we allow our bodies to practice what it will feel like when the universe brings us what we desire.
Often times we can easily practice and play out a negative outcome without any problems.
But can we begin to play out a positive outcome with the same easiness?
We must practice.
We must breathe.
We must sit still.
Using that visualization exercise,
No longer of us chasing and running after,
Going and getting what we want,
Instead in lotus position,
Seated,
Calm and still.
Attracting to us what it is we desire.
And so we breathe.
Inhaling and exhaling.
Bringing in fresh,
New,
Clean air.
And exhaling.
Letting go.
Letting go.
