Take a moment to settle yourself down on any props that you might like to elevate your seat or maybe even sit in a chair.
Once you've found that space,
Allow your hands to rest on your knees.
Feel the contact of your feet on the ground.
Invite your awareness to run down towards the legs and notice the position of the legs.
And then you're feeling throughout the muscles of your legs.
And you be patient and slowly invite the muscles of your legs to soften.
Now they can let go of that strength and holding of the body.
Move into a passive still strength.
Become aware of the contacts of your where your leg meets the ground and temperature and texture of the floor.
Become aware of the areas of your leg that even meet the contact of your clothing or the contact of the air.
And that point of contact with your hands and your legs.
And then to the warmth,
The texture,
The sensation through your hands.
Now guiding your awareness to your pelvis.
The weight of your pelvic girdle supported down into the ground.
Your pelvis where the roots of your meditation practice rooting you down into the ground to allow you to find and accept the space of stillness.
You can visualize these roots traveling further down to the ground for a sense of grounding,
Acceptance and stability.
And this root support of the legs,
Visualizing your spine as a tall strong tree.
Effortlessly standing and supporting your entire body.
Visualizing the upper body as the branches of the tree.
Effortlessly lifting towards the sun's energy.
Opening up to receiving the sun's energy.
Its light and unconditional love.
Now lending your awareness on the breath.
Letting go of any desire to change the breath if that's still there.
You focus on being with each wave of your breath.
Traveling to the calming effects of your breath.
As you feel into this wave-like movement of the breath,
You become aware of all the liquid and water within your body.
Recognizing how much of you is made up of water.
The receptivity of water when we drop something into a pool it has a ripple effect.
And it sounds kind of a different effect on the movement of the water.
Can you recognize this soft strength of water within you,
Powerful,
Adaptable,
Fluid and strong.
Holding the space for the myriad of emotions within you.
Setting your awareness on your heart.
Continuing to feel into the ebb and flow of your breath as you settle your awareness on the heart space.
Can you tap back into that feeling of unconditional love that we explored yesterday.
Recognizing that this feeling exists within you.
Something you can consciously cultivate from the inside.
About the need for external triggers for that love.
Recognizing you have that love within you.
You can tap into that feeling.
You could guide yourself to this feeling by drawing your awareness to anyone that you share an unconditional love with.
Anyone that springs to mind.
You invite that feeling into the body.
With the visual of that person.
Imagining their presence.
Imagining their warm,
Compassionate,
Giving smile and energy.
Feeling that ripple effect of the water within your body.
Self strength of water.
Recognizing your own ability to be powerful,
Adaptable.
Fluid and strong.
Now scanning your awareness throughout your body.
Noticing any physical sensations.
Any subtle feelings or emotions.
Noticing your ability to observe this and be with this.
Allow the soft strength of water.
Guiding your awareness back to the ebb and flow of your breath.
Can you be with your breath?
Be with this experience.
Guiding your awareness back to the heart.
Recognizing the qualities of compassion,
Strength,
Courage and connection.
Recognizing these qualities of your own heart.
These qualities that already exist inside of you.
Compassion,
Strength,
Courage and connection.
You invite your body to tap into those qualities.
That ripple effect of your soft strong water.
Now recognizing the connection between your heart and your thoughts.
And as you observe your thoughts,
Observe their tendencies.
Can you have a little check in with the thoughts and ask these three questions,
Three questions for the body.
And you notice the thoughts arise.
Is it true?
Is it necessary?
Is it kind?
Feeling the space between your heart and your thoughts.
Guiding the space to observe your thoughts.
And in your awareness back on the ebb and flow of your breath.
You be with your breath.
Be with the sensations arising,
Lack of sensation.
Be with your experience right now.
Now recognizing the connection between the heart and the tongue.
In Chinese medicine the tongue is known to be the sprout of the heart.
Recognize the connection between your heart and your words.
Recognizing the space between the two.
Ask these same questions to our words.
Is it true?
Is it necessary?
Is it kind?
Coming back to the ebb and flow of your breath.
If you ever feel ungrounded you can trickle your awareness back down into the legs,
The pelvis,
The roots of your pelvis,
Supported by the earth.
Now recognizing the connection between your heart and your hands.
Recognize your breath moving in through the body to the heart and down through the arms to the hands.
Recognizing the connection between your heart,
Your heart's intention,
And your hands.
This place of action,
Interacting with the world.
Recognizing the space between intention and action.
The connection between the two.
You could ask these same words between the intention and action.
Is it true?
Is it necessary?
Is it kind?
And then your awareness back on the ebb and flow of your breath.
That's your physical experience of your breath and your body.
You allow and invite space for the breath,
That ripple effect through the water,
The fingertips,
The toes,
To the surface of your skin.
Recognizing your own soft strength.
Recognizing your ability to be soft and strong in your approach and interaction with the body.
Inviting the qualities of kindness and compassion.
Without losing the qualities of water,
Powerful,
Adaptable,
Fluid and strong.
Slowly scan your awareness around your entire body.
Inviting your awareness to trickle back down from the headspace,
The thoughts,
Down into the physical body and the shoulders,
The fingertips,
The torso,
The hips,
The legs,
The toes.
Inhaling to a place of regrounding.
And turning the gaze down to the ground and linking your eyes open.
Staying in this stillness as you gaze at the ground and feel back into the movement of your breath and your body.
Hands just slowly lift up from your knees,
Feeling the space between your hands and your knees.
Into your next breathing,
Spread the arms wide,
Spread out through your fingertips,
Each wide and up,
Gaze up to the thumbs.
As you breathe out,
Draw your hands through to heart center.
Taking a moment to seal your intention,
Whatever intention you'd like to cultivate today and send out into the world.
Take a moment to tap into that.
Thank yourself for making the time to meditate today and thank you for joining me.
Namaste.
