Namaste,
Sat Naam,
Welcome.
My name is Tejkirtikar and we'll have a soft belly meditation.
So let's select the quiet location in your home and sit upright comfortably,
Wanting to sit for some time,
Noticing your hips on your chair or your cushion,
Wide on your shoulders,
Opening up the chest,
Your feet are on the ground,
Connecting to the earth,
The tongue is relaxed or on the roof of your mouth,
Your hands are relaxed on your lap or whatever they feel comfortable,
And gently lengthening your spine to keep it upright,
Straight and at the same time very comfortable.
And now gently soften your eyes,
Close your eyes,
If you are not comfortable with your eyes closed,
Just gaze downward to the floor,
To your feet,
To the earth,
Enjoying this sitting and breathing.
And now take a few deep breaths,
Feeling the body,
Your breath out,
Feeling the body expanding and contracting with each breath,
Focus on the rising and falling of your abdomen,
And let your awareness receive the beginning,
The middle and the end of each in-breath,
Of each out-breath expanding and contracting your belly,
The air,
The air,
The air,
The air,
Now the constantly changing flow of sensation,
In each inhalation,
In each exhalation,
And begin to soften all around those sensations,
Let the breath breathe itself in the softening belly,
Soften the belly to receive the breath,
To receive sensation,
To experience life in the body,
Soften the belly to receive the breath,
Soften the muscles that have held the fear for so long,
And let the breath breathe itself in the softening belly,
Soften the tissue,
The blood vessels,
The flesh,
Letting go of the holding of a lifetime,
Letting go into soft belly,
Merciful belly,
Soften the grief,
The distrust,
The anger held so hard in the belly,
And let the breath breathe itself in the softening belly,
And let the breath breathe itself in the softening belly,
Levels and levels of softening,
Levels and levels of letting go,
Holding to nothing,
Softening,
Softening,
Let the healing in,
Let the pain go,
Soften the belly,
Open the way to the heart,
In soft belly there's a room to be born at last,
And a room to die when the moment comes.
In soft belly is the vast spaciousness in which to heal,
In which to discover our unbounded nature,
Letting go into the softness,
And let the breath breathe itself in the softening belly,
And let the breath breathe itself in the softening belly,
And let the breath breathe itself in the softening belly,
And let the breath breathe itself in the softening belly,
And now come back to your body awareness gently,
Start moving your fingers and toes in a circular motion,
Inhale deeply into your belly and exhale from your belly,
And now allow yourself to open your eyes and get out of meditation.
Namaste,
Sat Naam,
Welcome.
