Hello,
My name is Rachel Tenenbaum,
And I am honored to be guiding you through your meditation today.
If you haven't already done so,
Go ahead and place everything aside.
As we step into this moment,
This meditation together,
With your eyes closed,
Begin to take a deep inhale,
Breathe in,
Fill up.
Then as if you were blowing out candles ever so slowly,
Letting that breath go.
One more just like that,
Inhale,
Breathe in,
Fill up.
And then as you blow out those candles,
Letting the day go,
Letting the moments prior go,
Letting expectations go.
Begin to bring your awareness to the surface beneath you.
Whether it's the chair,
The floor,
The bed,
And notice what it feels like to be supported.
Bring your awareness to your body supported by this surface.
Notice if there are any adjustments that your body would like in this moment as you get present to this moment.
And know that whatever state you arrived in,
You are here now.
As a master say,
With any moment,
With any breath,
You can begin again.
And so with this next breath together,
Let's begin again.
Deep inhale,
Breathe in,
Fill up,
And exhale,
Slowly letting that breath expire from your body.
Inhale,
Breathe in,
Fill up,
Pause at the top,
Be with the breath,
Feel the fullness of the breath.
And then watch yourself soften as you exhale.
Again,
Inhale,
Breathe in,
Fill up,
See your ribs expand,
Your front,
Your side,
Your back,
Pause at the top,
Lingering.
Once more observing yourself soften along the length of that exhale.
Together inhaling again,
Breathe in,
And slowly exhaling.
With your attention on your breath,
Without judgment,
But with curiosity,
Notice what your breath feels like in this moment.
Notice it feel full,
Stuck,
Stagnant,
Flowing.
Notice the nuances of the breath,
What the breath tastes like.
Where does it go in your body?
Now just breathe.
Allow the breath to travel wherever it desires.
Where is it needed most?
Are you holding on to tension in your body?
Allow your breath to soften that tension.
Keep breathing.
Keep softening.
As you continue to breathe,
In your mind's eyes,
See yourself seated in a field filled with bright red flowers.
The sun is shining and there is a perfect breeze.
The air is soft,
Crisp,
Delicious.
I can feel it.
I can smell it.
You can taste it.
Breathe it in.
Allow that breath to energize your body.
As you sit here,
Breathing in the air,
You notice the sun.
You notice the sun that gently kisses the crown of your head,
The very top of your head.
As you feel it,
You feel the crown softening.
To continue to breathe,
It's as though that light gently pours through the crown of your head,
Into your forehead,
Softening the forehead and the space between your eyebrows.
It continues to flow down your cheeks and into your jaw,
Allowing your jaw to unhinge just a little bit further.
As the warmth radiates through your face,
A light smile plays across your lips.
The sun continues to flow down into your neck and shoulders melting any tension it touches.
You might notice the shoulders dropping down away from the ears as that light continues down into your chest,
Enveloping your heart,
And then streaming back out to your shoulders and down your arms,
Past your elbows,
And all the way into the tips of your fingers,
Allowing them to soften,
To let go.
Nothing to hold onto in this moment.
The light continues to stream down your torso and into your hips,
Rooting you further into the ground,
The flowers surrounding you.
It's now that you feel the earth ever so gently pressing up,
Supporting you,
Holding you up.
Light continues to travel down your legs,
Past your knees,
All the way into your ankles,
Your feet,
And your toes.
As you breathe in this light,
Notice what it's like to feel fully lit,
Fully alive with that light illuminating every crevice,
Every cell in your body,
Bringing your attention back to your heart.
Feel the light as it continues to pour into your heart.
Notice now how it radiates out of your heart like a generator,
Adding light to your shoulders and to the rest of your body.
That light expands and extends beyond your body,
Radiating out into space,
To the field,
To the flowers,
To everything surrounding you.
And in this moment,
There is nothing to do but breathe,
To breathe in this light,
To feel this light expand through you and beyond you,
Nourishing everything it touches.
Bringing your attention back to your heart.
And notice how it's feeling right now.
Again,
No judgment,
Just awareness.
Perhaps placing a hand over your heart to feel the beating heart,
The aliveness inside your body.
Sending love and gratitude to your heart,
To your being,
To you for creating,
For making this time to connect to you and to the moment.
Begin to deepen your breath,
Feeling your body in this moment.
Just notice how it's feeling right now.
Know that this is a place that you can always come back to,
A meditation you can always come back to.
Share that at any moment,
With a single breath,
Here in life,
You can always begin again.
Thank you for sharing your practice,
Your time and your meditation with me.
It is a gift.
Namaste.
