This guided meditation practice supports us in bringing the mind's attention to the body,
Using the body as a gateway to presence,
A tool in cultivating clarity and discernment for what serves.
Perhaps considering that beyond all the roles,
The habitual tendencies and the layering over of the judging mind lies the essence of who we are.
Choosing a comfortable,
Intuitive posture today that allows you to relax,
Awake and alert,
Sitting on a chair,
Your mat,
And decide what serves your body today.
Extending and lengthening the spine,
Neck long,
Crown of the head lifting towards the sky,
Bringing a loosening to the jaw,
Softening the shoulders,
Releasing any strain in the neck,
And sensing into how the body intuitively knows and gives you the cues and the felt sensations when you are in alignment.
Hands resting on the thighs,
Connecting and receiving,
Grounding into your space,
Allowing the body to be heavy,
Settling in and establishing your whole self here,
Allowing the lips to close,
Drying in the breath through the nostrils,
Almost beginning to recognize the breath in the body,
Noticing the quality of the breath,
Sensing into any tightness or constrictions,
Or perhaps a fullness and more expansive breath,
And just noticing without layering on any judgment of how the breath should be,
And perhaps observing if there is a disconnection from the sensations of the breath in the body,
Allowing a reconnection to the subtle waves of the breath,
As it moves through the body from the tip of the tail to the crown of the head,
Drawing in a breath through the nostrils,
Slow,
Steady exhale,
And choosing to smooth out the edges of the breath,
Calm and controlled breathing,
Breathing low and slow into the abdomen,
Sensing the expansion,
Allowing for abundance,
Opening the rib cage in all directions,
The left side,
The right side,
Back body lifting and expanding,
The whole body breathing,
Inhale and exhale,
Allowing the breath to flow and circulate naturally,
No straining or forcing,
Inviting a sense of calm.
Notice how your body feels as you begin to relax into your natural breath,
Consciously drawing your attention into what you are sensing in your body,
Feeling into and sensing the feet in contact with the earth,
The heaviness of the thighs,
Pelvis,
Hips,
Releasing any tension between your eyes,
Unclenching and loosening any tension in the jaw,
Slight separation of the teeth,
Consciously allowing a release in the shoulders,
Investigating the areas of tension,
The areas perhaps where there's clenching,
Loosening and releasing any holds,
Maintaining the dignified shape,
And taking a moment to skillfully guide and focus the lens of attention,
Choosing a place in the body that is more prominent,
The lifting of the heart,
The pelvis stable and grounded,
The soles of the feet settled into the earth,
Noticing vibrations,
Areas of spaciousness or tightness,
Any numbness or heaviness,
Areas of ease or constriction,
Kindly and gently observing any habitual areas of holding,
Perhaps lightly investigating the area of the body,
Perhaps where there's a tightness or constriction,
Considering if there is any thoughts or emotions that may be intertwined here,
And softly and kindly observing any patterns,
Perhaps that may hold or block clear seeing or knowing,
And the thoughts will come,
And when you drift off just notice this,
And consider if there is any fog perhaps clouding the vision,
Investigate if you're getting hooked into the thinking mind,
And can we lightly observe and investigate the patterns,
The habits,
And perhaps the way we regard ourselves,
Considering any uncovering of a presence of something,
And gently guiding and reconnecting with the anchor of awareness,
On each inhale and exhale,
Gathering in a clarity,
Cultivating this quality of discernment,
Perhaps recognizing what needs to be brought in,
And what needs to be loosened and released,
And can we bring a gentle untangling from the layers,
A loosening from the expectations of the roles,
Releasing from the clenching or the gripping,
Considering a way from loosening to the way we've labeled ourselves,
The layers of expectations or the negative messaging,
And can we open to the healing that is available,
Welcoming the cleansing breath as it circulates and moves in the body,
Considering a peeling away of the layers,
Sensing the awareness,
Reconnecting and touching in with what is deeply meaningful,
Noticing what is here through the feelings and sensations in the body,
Allowing for this open,
Wakeful,
And alert awareness,
Softening and receiving the glimmers of the true nature of who we are,
The realization of who we are in this awakened presence,
Allowing and sensing into the essence,
The wholeness,
The wisdom within that knows what is real and true.
The deeper you touch in,
The closer you get to your truth and your deeply held intentions,
Bringing in and allowing for a kindness,
A tenderness,
And opening to a different,
More clear way of seeing and being,
And connecting palm to palm at heart center,
Touching in on this intention,
This truth that lies within,
The innate wisdom and acknowledgement of your unique journey,
Your way guided with clarity,
Your journey focusing on what serves,
Drawing in some deeper,
Fuller breaths to awaken,
Return,
And bowing to the wisdom that lies within.
This concludes our meditation.
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