Whatever you need to do to settle into this moment any fidgeting,
Any adjusting any last minute this or that you want to just put to rest do that and then allow your body to come into its perfect position,
This perfect position for you to be able to relax and let go,
To relax your muscles,
To relax your tissues,
For you to relax your bones for all of your limbs to be able to just let go,
So make sure that you're supported around you so your physical form can let go,
It doesn't need to hold you up or hold on or hold anything it gets to just let go and let go and let go and let go and feel yourself just descend into that little space that support underneath you,
Everywhere that there is a surface against your body just let your body go,
Let your body melt and then just bring your awareness to this body to the bottom of your feet,
If they're on a surface,
Feel that surface meet your feet and feel your feet just let go and be heavy on that surface and let go and notice your ankles and your shins and your calves and your knees and you're just releasing as you notice any tension or tightness or contraction you just let it go let it go,
Let it go,
Let it go,
Allow your thighs to relax,
Your quadriceps,
Your hamstrings your hips,
Your buttocks,
Your lower belly your mid-belly,
Your upper belly,
Feel your lower back melt and melt and melt and melt as you just notice and breathe and let your ribs hang heavy and imagine that they're just hanging so heavy that they separate from each other a little more and release any withhold,
Any protective defensive energy,
You don't need it right now anything that's in the body that feels tense is of the past so we can let it go,
It's not serving us anymore and breathe into your belly and your ribs and your chest and gently feel everything open up and don't force it but gradually with each breath as you fill up your belly and your ribs and your chest things start to open up a little more,
You start to get a little more space,
A little more flexibility you want to open up the torso here,
The womb of creation so much flow and circulation and life is being produced here in this torso just give in everything space and freedom to do what it does best,
To keep things flowing,
Keep things moving,
Keep things generating keep things detoxing,
Cleansing,
Clearing very important to all that flow and then notice your throat and maybe you can swallow a couple times or cough a little bit and clear your throat and soften your jaw,
Soften your tongue roll your eyes back in their sockets smooth away all the concern on your brow let your scalp melt,
Let your arms be heavy let your hands turn toward the sky and then take a breath from the bottom of your feet to the top of your head and sigh it out,
Ahhhhh and check in with your body now and just notice anything that's shifted or changed or opened up and then let your body be a little bit heavier on the surface underneath you let it go,
Let it go,
Just leaning into the supports all around you,
Underneath you in front of you,
In front of you behind you and then notice your breath again and find an easy breath that drops into your belly so keeping the breath,
Just gently opening your belly not so deep that it's a struggle to get that breath find an easy way to breath ahhhhh ahhhhh ahhhhh ahhhhh ahhhhh ahhhhh ahhhhh anywhere that you notice sensations in the body and just breath into it if it's a pain or ache just breath into it and breath out from it gently so allowing that energy to move and dissolve don't think about it too much just breath and dissolve allow yourself to be still the mind is chattering,
You just allow it to chatter see if it can fade into the background send it off in thought balloons filled with helium there's something much more interesting going on here than those thoughts allow yourself to have it ahhhhh ahhhhh If you get distracted,
Just bring your attention back to your breath.
Let yourself melt a little more into the energy around you,
Your subtle bodies,
That energetic field that you are.
It's invisible,
Yet the more you lean into it,
The more you'll feel it.
A very experiential learning thing.
Let yourself melt a little more into the energy around you,
Your subtle bodies,
That energetic field that you are.
Let yourself melt a little more into the energy around you,
Your subtle bodies,
That energetic field that you are.
Then on this next breath,
You just bring your awareness to your crown,
The crown chakra at the top of your head,
Just above your head.
Start to direct your breath there so that you inhale into your crown and exhale from your crown into the sky.
And now you can roll your eyes up,
Look where you're breathing.
That's really more of a feeling thing than it is a thinking thing,
How to breathe through your crown.
Just lean into it,
Picture it,
And then allow that breath to travel through you and exhale into the earth beneath your feet.
I was just connecting with one central channel of the flow of source to us and through us.
It comes many ways through many channels.
This is just one.
And so inhale and as you inhale,
Just receive all of this fertile goodness from the earth and connect with your energy that's beneath the earth,
That giant root system that you are on this planet and just receive all of that.
Breathe it up and then exhale it through your crown into the sky.
And then receive it from the sky and you can picture golden white light pouring into,
Pouring around you,
Filling up your whole field.
And then exhale into the earth beneath your feet.
Receive the breath from the earth and then exhale it through your crown into the sky.
Just connecting to what's already happening with our breath,
With our awareness.
Breath gets the body involved and helps to know it in a deeper way.
And this too,
It's invisible what we're engaging,
But the more we do it,
The more tangible it becomes.
It's very supportive to know the source is flowing,
Pouring into us.
Okay.
Take a deep breath and breathe from earth to sky.
From sky to earth.
And you can continue that if you want.
If you get distracted,
Just bring your awareness back to your breath and back to your breath.
That golden white light pouring through you.
Just give yourself permission to be still.
Good Lisa.
And on this next breath,
Just breathe deep,
Long,
Slow in.
And then sigh it out.
Ah.
And then still with your eyes closed,
Just brush yourself off.
Just brush your arms off your shoulders,
Your chest,
Your back,
Your legs.
You're just giving over any residual grit and grime to the earth where it's harmlessly dissolved.
And then you can take a drop of your oil,
Put it in the palm of your hands and just rub your hands together and create some heat.
And then still with your eyes closed and then place your hands on your belly from root to solar plexus and then breathe into your hands.
And then rub your hands together again,
Fill your senses with that oil and the warmth and the energy of your very own being,
And then place your hands on your heart and your high heart and breathe in.
I just feel your heart beating.
And then rub your hands together one more time and cup your eyes and just take a moment in the darkness and the warmth and breathe in and out and then take a moment to appreciate yourself for sitting today and for just taking a moment to be in your peaceful center.
Whether you feel like that happened today or maybe you feel like all you did was chase your mind around.
That's okay.
It's the practice.
It's the intention.
It's the sitting.
And that's just good information.
You know,
Whatever happened today gives you more insight into your own self.
And you should also know that every time you bring your attention back to center,
You're really creating neural pathways to peace.
You're mapping it out and figuring it out as you go.
So all good.
Excellent.
Excellent meditation.
So appreciate yourself for that.
And,
You know,
If you want to write something down about your practice as you keep track of how it emerges and unfolds,
You can do that.
And,
Yeah,
Namaste.
