Greetings,
Friends.
Let's take our time to settle and relax so you can lay down or find a comfortable seated place to be.
Give yourself a moment to maybe wiggle the body a little,
Just let it settle as if settling into soft sand.
And if it feels nice to do so,
We'll gently close the eyes.
As we bring the awareness inwards,
We'll allow our attention and intention to settle upon the breath,
The rise and fall.
As we use the image of the wave in today's meditation,
Perhaps we simply first think about that gentle rhythm.
Like a gentle wave upon a shore,
The breath draws in and out,
Unhurried,
Easeful,
Its own unique rhythm.
As we connect to that rhythm of the breath,
We'll begin to let go of the busy thoughts of our day.
Any sounds of distraction around you,
Just let them fall into soft focus as we let our awareness settle within.
From this restful place,
If it is comfortable for you to do so,
We'll place one hand on our tummy and one hand over our heart space at our chest.
If for any reason it's not comfortable to do this,
Feel free just to bring the awareness to these areas.
And to begin with,
We'll just feel the rise and fall of the breath under the hands.
Maybe we're aware of the weight and warmth of the hands on our body,
Or this idea in our mind's eye.
And then from here,
I want you to specifically think of the tummy and how it rises and falls with the breath.
Can we really bring our awareness to that tummy area,
Letting it rise and fall,
Expand and fall with the breath?
And next,
We'll take our awareness to the heart,
To the chest under that other hand.
And again,
We'll just take a few moments to just really focus on that rise and fall of the chest,
That expansion of the ribs and lungs underneath the hand with each inhale and exhale.
And then from here,
We'll move into this embodiment of the rhythm of the waves in our breath.
So what we'll do as we inhale,
We'll let the tummy rise first,
So let the tummy expand and rise and then let the chest and the heart space expand and rise.
And then as we exhale,
The chest will fall first and then the tummy.
So inhale,
Tummy rises first and then the chest.
And then as we exhale,
We drop through the heart space and then through the tummy.
So envisage perhaps that wave moving up through the tummy as it rises and then up through the lungs to the heart and even up towards the shoulders.
And then as the wave recedes,
We empty through the heart and lungs and then through the tummy.
And we're going to breathe like this for a few minutes as we fill the body all the way from the bottom through the tummy and chest and then empty from chest through tummy.
This wave of energy of prana drawing into the body.
If for any reason this feels too complicated,
Then feel free just to envisage the wave with the rise and fall of the breath.
But if you can,
We'll let that rhythm of tummy and chest rising and falling as if a wave was lapping upon a shore as we find our rhythm and find the space of and find the space of breath to bring calm and to bring that beautiful ebb and flow of the wave.
So and when you feel ready to do so,
The breath can just come back to any easeful pace that feels nice for you.
We can gently let the hands fall to our sides and just bask for a moment in this sense of calm,
This rhythm of the ocean,
The rhythm of the waves.
And as the time comes to leave our meditation today,
You may want to wiggle fingers and toes or stretch or move.
And whenever you feel ready to do so,
You may gently open the eyes and return back to the world.
Thank you so much for joining me today my darlings.
Enjoy the rest of your day.
May it flow as easily as an ocean wave.
Thank you and Namaste.
You
