You welcome Thank you for being here and go ahead and Thank yourself for being here I'll even give you a moment My name is Theodore Walker My pronouns are they them and I'm a meditation teacher and counselor This Is a guided mind-body practice to help ground us during the season of transgender remembrance and This practice is meant to carry us beyond this day this season into our everyday resilience Our Everyday joy our everyday excellence We as a community have experienced many hardships and triumphs So many have been lost Yet so many of us have been found in this beautiful community And we gather together here to celebrate our breath Our beautiful breath Beautiful breath The sacred breath That we dare to breathe in the fullness of our authenticity Our breath is defiant and free And in community we share breath together And we honor the breath that was taken from us and reclaim it Together we claim breath Together we claim life We connect with our ancestors and our sacred inner being Through breath Wherever you are I invite you as we prepare for our practice To come to a comfortable seated position that works for you Loosen any clothing that may restrict the movement of your beautiful breath And begin to bring stillness And concentration To the movement of your breath Let's begin Sitting up tall and straight In the majesty of your trans beauty Allow each royal vertebrae in your spine to stack on top of one another With dignity and grace Expand the chest wide Expand the rib cage Expand the belly Expand Let the belly expand Take up the space around you with your breath Settle into a long deep breath for the next several minutes Monitoring your inhale and your exhale Just taking note of your breath Inhale and exhale At your own pace Honor your breath Note the inhale and the exhale Allow each breath to become deeper and more expansive We'll soon begin to add some rhythm to our breath in the next few moments On your next inhale Try inhaling for four counts And as you exhale Exhale for four counts When you're ready Please begin Inhaling for four counts And exhaling for four counts Well done!
Let's build on what we've done so far You've slowed your breath Inhaling and exhaling for four If it is comfortable for you Begin to suspend the breath In between each inhale and exhale Inhale for four counts Hold the breath for four counts Exhale for four counts And then hold the breath for four counts As we manipulate the breath,
Our beautiful breath,
Our sacred breath Our awareness,
Our consciousness,
Our emotions,
Our reality become transformed We reduce anxiety And the body's response To stress As we breathe We care for ourselves We care for ourselves As we breathe We care for our beautiful trans nature Nicely done!
Take a moment to adjust your posture if necessary Sitting up tall and straight Regal,
Dignified Expand the chest,
Expand the rib cage,
Expand the belly Sit in your true,
Dignified nature Sitting with your breath I invite you to raise your right hand As though you were just about to swear an oath An oath to your self-care An oath to your dignity,
To your infinity,
To your divinity Take the side of the right thumb and press it up against the right nostril Breathe long and deep through your left nostril The right nostril is gently closed by the right thumb And you breathe slowly and deeply Inhaling and exhaling through the left nostril Let's stay here for a while Settle into your breath Inhaling and exhaling through the left nostril Nicely done!
Lower the right hand back down into a comfortable position Perhaps resting it in your lap And I invite you to raise the opposite hand,
The left hand Just as though you were swearing an oath Making a commitment to yourself To your dignity To your infinity,
To your divinity Now take the side of the left thumb and press it up against the left nostril Breathe long and deep through your right nostril this time Left nostril is gently closed by the left thumb Fingers are pointing straight upwards towards the sky or the ceiling Inhale deeply and exhale completely,
Settling into your breath through the right nostril Nicely done!
Lower the left hand to meet the right in a comfortable position Perhaps in your lap or just resting at the sides of your body Sit quietly with your sweet self Breathing deeply through both nostrils now Allow the breath to anchor you in your seat And anchor you into your body Take both palms Place them together and begin to rub them together generating heat Rubbing faster and faster,
Generate heat in between the palms Imagining white,
Bright light as you rub the palms faster and faster together Once the palms are hot with energy,
Take the palms and place them on your body Wherever you need healing,
Wherever you need strength Nicely done!
One more time,
Take the palms together Begin to rub them together generating heat,
Generating white light in between the palms Rubbing faster and faster,
And once the heat has been generated,
Once the bright light is radiant Take both palms and place them onto your body wherever you need healing Wherever you need a special touch,
Wherever you need that extra care Nicely done!
One last time,
One last time Take the palms together,
Rub them together,
Generating heat Imagining bright,
White light in between the palms Once the palms have generated bright,
White,
Healing light Take both palms,
Place them on your body,
Blessing yourself Blessing your day,
Blessing your mind and the energetic field around you Take a moment to repeat this affirmation to yourself I am beautiful I am bountiful I am blissful Excel,
Excel Fearless Nicely done everyone!
At the sound of the bell,
Open your eyes And give a little smile to yourself Rest in your dignity,
Your infinity,
Your divinity Know your worth and your resilience Ashé
