This guided meditation practice is an opportunity to cultivate a quality of clarity and ease in the mind using the stability of the body and the unraveling and loosening properties of the breath.
Using these practices to support you in touching in on a sense of discernment and direction to what will bring you more balance into your body,
Your mind,
And your deeper sense of who you are,
Arriving and establishing yourself here,
Beginning to turn towards the felt sense of the vibrations present within your body,
Choosing to bring your body to a place that feels stable and centered in a comfortable and easy posture that allows you to feel awake,
Alert,
Settled with a sense of lightness and ease.
Whether sitting on a chair or your mat,
Decide what you need to feel connected and grounded without straining.
Closing the eyes gently or lowering the gaze,
Extending the spine,
Neck long,
Crown of the head lifted towards the sky,
Shoulders melting away,
Down and away from the ears.
Feel into the full sensation as you roll your shoulders down and away,
Opening space,
Shoulder blades released down the back of your body,
Hands resting on your thighs,
Palms down,
Feeling into the sense of self-connection as the aliveness of your wholeness rests here.
Turning consciously towards your breath ever present in your body,
Reconnecting to the subtle wave of the breath as it moves from the base of the tail to the crown of the head,
Bringing in a cleansing inhale breath through the nostrils and allowing for an exhale,
Releasing through rounded lips.
Three more rounds of breath if that feels supportive,
Beginning with the cleansing inhale through the nostrils and allowing for the exhale through rounded lips,
Untangling any holds on the breath.
The breath continues to flow on the inhale and on the exhale,
Dropping further into the sensations of the body.
In-breath and out-breath,
Allowing the lips to softly seal,
Breathing in and out through the nostrils if that is welcome and available.
Just noticing the quality of your breath,
Observing the inhale and the exhales,
Steadily and evenly smoothing out the breath.
Calm and controlled breathing.
Feel the soft lift of the ribcage,
Lifting from the hips on the inhale,
Creating this space.
Exhale,
Noticing the gathering in and connection.
Inhale,
Opening to the possibility of stillness and ease.
Exhale,
Connecting to this innate softness,
Whole body breathing.
Inhale and exhale.
In-breath,
Low and slow in the abdomen,
Sensing the lifting,
Allowing for abundance,
The expansion as the ribcage opens in all directions.
The sides of the body,
Left to right,
Front of the body,
Back of the body.
Fully supported and grounded,
Sense the feedback from your feet as they press into the earth.
Along with this felt sense of support,
Can we notice areas where there may be holding or gripping,
Allowing for the fluidity of the breath to release,
Loosening the threads of attachment,
Softening the throat.
If it feels available at this moment,
Perhaps investigating any thoughts or emotions that may be intertwined here with the felt sensations of gripping or holding.
Knowing at any time you can anchor back to a place in your body that feels centered and grounded,
Can we softly turn towards observing these held patterns in the body or habitual ways of tightening and constricting and utilize the flow and tenderness of the breath,
Encouraging a spaciousness and allowing for glimmers of insight to bubble up to the surface.
Kindly turning towards with a wider lens or perspective to patterns in your body,
Your mind that may cloud your vision.
Gently and kindly investigating any thoughts or emotions that may be intermingled,
Bringing a discernment,
Clarity to any entanglements that are not serving,
Clearing the fog that clouds your vision.
Sensing and feeling into the softness and stillness that opens into a wider,
More spacious clearing,
Releasing holding or entanglements from the inside.
Begin to draw some deeper,
Fuller breaths through the nostrils,
Feeling the energy that radiates in your body,
Opening,
Expanding around the areas of your heart space,
Lifting and lengthening your spine on the inhale.
Slowly and gently allowing your palms to float to heart center.
Sensing with discernment and direction what will bring more balance into your body,
Your mind,
And your deeper sense of who you are.
Vitality and aliveness with a sense of softness,
Your essence,
Your wholeness,
A deeper sense of what is true for you.
Bowing to the wisdom and insight that connects deeply to this sense.
This concludes our practice together.
Thank you for allowing me to guide you.
