Day 11.
Welcome your body and your breath to your meditation practice.
Please find a comfortable seat and sit with your eyes softly closed.
Allow your breath to slowly expand and as the breath expands in your body let it help to fill your physical body with more space,
Elongating your spine sitting up tall,
Sliding your head and your shoulders back as though you're resting in a pillow of support.
Our intention for today is joy and we'll move through some breathing practices to help clear the way to that effortless joy that lives always within our hearts.
When you're ready grounding into your foundation,
Stretch your arms to the sky on a deep beautiful breath in and as you exhale the palms face the earth and slowly draw the hands down the front line of your body as though you're clearing any old energy in front of you,
Inside of you,
Press your hands towards the earth.
We'll do that two more times and as you inhale this time gather energy from the world around you from the universe itself that breath of life and bring that energy down from the crown of your head pouring that energy as light into your body as you press out any stagnant energy down pressing through the organs the hands aren't touching the body just tracing right in front of the body towards the earth one more beautiful breath in inhale reach gather grow and exhale draw that light in as you empty the old and as the hands come down front of the body gradually let them land on your belly just give your belly a gentle hug with your hands continuing to allow your breath to expand into your hands a fuller deeper breath in and a slower longer breath out we're going to do a three-part breath now the breath is going to travel from the lower hand in the lowest part of your belly right into the middle of your abdomen and then into your upper abdomen as though you can compartmentalize your breath in three sections the first part the lower hand we're going to inhale for the count of four from the base of your spine for one two three four hold for one two you can let your hands slide up to the middle of your body for one two three four hold two inhale for the to the upper chest for one two three four hold one two exhale all the breath out let your hands slide back down all the way that lower belly you don't have to trace your body with your hands but you can but it will inhale for four and hold for two and move our way to both to all three sections in your body and here we go inhale for one two three four hold for one two inhale for one two three four hold for one two inhale at the top two three four hold for two and exhale completely empty all your breath out almost to the count of 12 as you press more breath out and we begin one more time inhale hold keep inhaling up a little higher hold and inhale higher hold at the top and exhale all the way out empty completely base of your lungs press the breath all the way until you land back down to your lower belly we do that one more time inhale for one two three four hold one two inhale two three four middle of the body hold two and inhale all the way to the upper part of your abdomen chest throat or and hold for two and exhale completely twelve eleven ten nine eight seven six five four three two one land at the base of your spine find a natural rhythm to your breath keep your awareness grounding and allow your roots to grow even further towards the earth imagine the strongest root system of a tree that continues to grow with every meditation it spreads out and that deep and rooted place that you hold yourself in your meditation allows for a nice strong spine and that spine is that superhighway that brings growth to all parts of the body feel yourself enlivened upward like a flower reaching for sunlight or blooming allow yourself to grow a little taller bloom a little larger towards the sky you can even imagine a beautiful fragrance of your favorite flower take that in right now let that fragrance bring you into the ease and joy of your heart sit with an inner smile simplicity of a flower that brings so much joy the colors smell the fragrance do whatever you can to stay in that expansive space of effortless joy allowing your heart to melt soften and to open as we sit in silence you can use the help of mantra on frame sharing or the beaches of the goddess connecting us to that creativity that an inspiration to the beauty of the earth to the abundance of the earth on the range name you can just sit in that intention of joy you you you you you you you you you softly allow your breath expand a little more deeply you bring one hand to your belly one hand to your heart really imprinting this time that you give to yourself if you were able to hold that feeling state of joy know that you have permission to hold it even if the world around you is suffering become a light for others become a mirror remembering there's always a reason to smile there are gifts that have been given this beautiful planet is offering them every day stretch the arms to the sky big beautiful breath in hands come together and all the way down to your heart in gratitude for this time remembering that your practice is also for the benefit of all beings you you
