To begin,
Find your position of choice and allow yourself to drop into the body.
Observe the tide of the breath.
Notice the heaviness of the body.
Notice the support of your resting place.
Take a moment to note how your energy feels today.
Notify of any sensations,
Feelings or thoughts that demand your attention.
Allow each thought to enter your mind's eye.
Notice it and then return your focus back to the breath.
If there are any places of tension or holding in the body,
Use the next 30 seconds to practice a short rain recognition.
Acceptance.
Investigation.
And non-identification.
Now notice if there has been any shift in sensation since you began the meditation.
Allow the breath to flow through you as you practice a soft awareness as the ever-present observer of the body and the mind.
Yesterday we introduced the concept of neuroplasticity.
Today we will be exploring the importance of daily practice as a seed for change.
Throughout this journey,
We have dedicated ourselves to identifying habits that no longer serve us.
These habits may continue to beckon us with a guise of comfort or familiarity.
But the truth is,
They only provide a momentary respite,
Followed by emotional pain,
Perpetuating the cycle of numbing and avoidance.
When we commit to letting ourselves feel in a regular way,
Our pain becomes more manageable and our negative emotions become less charged.
On the other end of the rain is a calm.
It is from this quiet,
Spacious place that we can source our energy to build new habits.
Habits that will bring us nourishment and support us through our busy lives.
So now bring the attention back to the breath.
Feel into the whole of the body.
Imagine that through the center of the body runs a central channel.
From the top of your head,
Follow this channel all the way to the earth.
And imagine that it runs into the earth,
All the way to the earth's core.
And at the earth's core,
Imagine a well of energy,
A source of vibrancy,
Of love,
Of healing.
And with the in-breath,
Draw this energy all the way up through the earth,
Through your central channel.
And now with the exhalation,
Imagine that you can extend this vibrant energy outwards through the veins and muscles and nerves of the body.
With the inhalation,
Imagine your central channel filling up with this vibrant energy.
And with the exhalation,
Feeling the strength and vitality of this energy extending through your arms and legs and hands and feet,
Face and head.
With the in-breath,
Draw this vibrant energy all the way through the earth,
Through the body.
And with the out-breath,
Extend this energy through your lungs and internal organs.
Notice this process of drawing energy from the earth through the entirety of the body for several cycles of breath on your own time,
Until your body is full and tingling with this vibrant energy.
Know that this source of energy is available to you at all times.
It is your birthright to receive nourishment from the earth and to experience the wellness and vitality this brings.
So now bring the attention back to the body.
Notice the points of contact with the floor or the chair.
Begin to wiggle your fingers and toes,
Alerting your body and mind that you are ready to transition.
Stretch in any ways that feel comfortable.
And when you are ready,
You may open up your eyes and re-enter your day.
