Welcome to this spring equinox meditation.
Whenever you're ready,
I want you to sit upright with your feet flat on the floor and your spine elongated,
Resting your hands on your thighs or on your knees,
Lifting slightly through the crown of your head,
And relaxing your chin into a neutral position.
Relaxing your shoulders,
Not hunched or collapsed,
But just resting there.
And whenever you're ready,
You may close your eyes.
Breathe.
Begin breathing slowly through your nose,
Inhaling for four,
Three,
Two,
One,
And exhaling for six,
Five,
Four,
Three,
Two,
One.
Again,
Inhale for four,
Three,
Two,
One.
And exhale six,
Five,
Four,
Three,
Two,
One.
Continue at your own pace with your exhales slightly longer than your inhales.
With each inhale,
We're going to slowly lift that awareness up and hold it where we are as we exhale.
So for our first inhale,
Making your way up from the base to your lower back,
And keep that awareness there as we exhale.
Inhaling again,
Moving from the lower back up to the mid-back,
And holding that awareness there as we exhale.
Inhaling again,
From the mid-back up to the shoulder blades,
And holding that awareness there as we exhale.
And then one final time,
Inhaling from the shoulder blades up to the base of the neck,
And all the way up through the neck,
And holding the awareness there as we exhale.
On your next inhale,
Expand through your ribs,
And ground through your hips as you exhale and release it.
Bring your attention now to your feet.
Feel the pressure of where they meet the ground or the surface beneath you.
Notice their temperature,
The texture of the surface.
Shifting your awareness now to your legs,
Relaxing your calves,
Your knees,
Your thighs,
Releasing any tension in your core.
We're going to do another expansive inhale through your torso,
And exhaling,
Grounding it through your legs,
Bringing awareness to your entire body in this moment,
And knowing that you are supported,
And you are here in this presence.
Bringing your attention inward,
Visualize yourself standing at a threshold between your old life and your new life.
Ask yourself quietly,
What have I outgrown?
Let the answers come through without judgment or analysis.
What am I no longer negotiating with myself about?
Where in your body did that one show up?
Did your spine respond?
Did your breath change?
Now,
Ask yourself,
What is ready to begin?
Stay here for a moment and notice where that readiness lives in your body.
Is it in your chest,
Your core,
Maybe your jaw or your hands?
This is that doorway.
Don't go through it quite yet,
But take a moment to recognize that if you wanted to,
You could step through and begin.
Now,
Choose one direction,
Goal,
Or path that came forward.
Once you have it clear in your mind,
Finish these phrases,
Speaking them to yourself out loud or silently in your mind.
I am beginning.
I am committing to.
I am moving toward.
Repeat those to yourself one more time.
I am beginning.
I am committing to.
I am moving toward.
Take a deep inhale,
Lengthening through your spine and exhale,
Grounding through your feet.
Again,
Inhaling,
Keeping your posture tall and exhale,
Stabilizing your weight through your feet,
Grounding down,
Letting your body hold this decision.
This is your commitment through embodiment.
Stay here for a few more breaths as each inhale reinforces your direction and each exhale anchors it down.
Keeping your eyes closed,
Imagine taking one step forward through that door,
The one that we've talked about earlier,
Where you felt it in your body,
But we weren't quite ready to go through it.
Step through that now and feel the subtle shift in your body.
Where do you feel that shift?
Maybe it's in your heart and your sacral or in your mind.
Take another step,
Placing your body all the way through that threshold and ask yourself,
What does this version of me feel like?
How does my body change when I stand firm in this decision?
Take one more deep inhale,
Feeling your chest expand and a nice long exhale,
Sighing everything out,
Beginning to bring your awareness back to the room,
Noticing the sounds around you now,
The air on your skin,
Slightly wiggling your fingers and your toes or rolling out your neck,
Whatever gentle movement feels good for you right now.
And when you're ready,
You may open your eyes.
I hope you enjoyed this meditation and I'll see you next time.
