Hello and welcome to this week's meditation.
This week we'll be meditating on receiving and we'll be practicing receiving with our breath.
So as you feel ready I invite you to make yourself hello and welcome to this week's meditation.
This week we'll be meditating on receiving and we'll be practicing receiving through our breath.
As you feel ready I invite you to find a comfortable position you would like to meditate in,
Whether that's seated,
Lying down on your back,
Or maybe you're more of a mover and you might like to take this meditation on the go.
I would encourage you to maybe practice this session lying down so that you can fully allow yourself to be held and supported by the ground underneath you.
Once you've made your way to your comfortable position that you would like to meditate in,
I invite you to start to bring your awareness to the parts of the body that are making contact with the support underneath you.
If you can,
Seeing if you can allow yourself to soften,
Even if it's just one or two percent here to start.
As you slowly begin to maybe soften into that physical support underneath you,
The invitation is to maybe allow the physical support underneath you to be a representation of the unseen support that is within you and all around you.
This greater intelligence that allows the grass to grow,
Allows the Sun to rise and fall each day,
And allows our heart to beat and our lungs to breathe.
If you'd like,
You can invite in a specific layer of unseen support that you would like to be here with you today.
An ancestor,
A guide,
An animal,
Spirit,
Or perhaps just a being.
As you start to maybe sense these layers of unseen support and also sense the physical support underneath you,
The invitation is to see if you can allow yourself to soften another one or two percent here.
As you feel ready,
I'll invite you to start to bring your awareness to the breath.
Not feeling like you need to make any changes quite yet,
Just noticing how the breath is flowing in and out.
Maybe you've noticed by just bringing your awareness to the breath that the breath has maybe already started to slow down and deepen.
Whether it has or it hasn't,
The invitation is to extend the inhales and extend the exhales,
Inviting the breath to slow down even more.
And now I'll invite you to see if you can allow yourself to open up and really receive your breath here today.
Maybe placing one hand on the belly,
One hand on the heart.
And as you feel ready,
Taking a nice slow deep breath in through the nose,
Allowing that air to fill you up,
To energize you,
To revitalize you.
And then holding that breath in,
Holding that breath in your heart,
Allowing the oxygen to percolate.
And then as you feel ready,
Slowly releasing the breath out of the mouth.
I'm just taking a moment here and noticing where that breath landed for you.
As you feel ready,
Taking another breath in through the nose,
Allowing yourself to fully receive the nourishment of this breath,
Holding that breath at the top,
Allowing the nourishment of this breath to percolate.
And then as you feel ready,
Slowly releasing the breath out of the mouth,
Noticing where that breath landed for you.
Before we take this next breath,
I'll invite you to maybe take a moment here to imagine someone you love deeply,
Love completely and fully.
Maybe that's a spouse or partner or a dear friend or a family member.
And seeing if you can hold the vision of their face in your mind's eye.
And what I'll invite you to do next is to allow yourself to enact with the love that you feel for this person you have chosen,
Noticing where you feel that love in the body,
If at all.
And this time as we take our next breath in,
Not only will we be receiving the nourishment of this breath,
But we'll also maybe be allowing ourselves to receive the love that has been cultivated from connecting with this person.
So as you feel ready,
Taking a breath in through the nose,
Receiving the nourishment of this breath,
Receiving the love you have cultivated in your heart.
And then holding that breath at the top,
Holding that breath in your heart,
Allowing the love to expand in the body.
And then slowly exhaling as you feel ready,
Out of the mouth,
Noticing where that breath landed for you,
If at all.
Continuing to stay with this love that you've cultivated in the heart for this person.
Can you allow that love to grow even bigger?
And we'll take another breath in through the nose.
Again,
Receiving the nourishment of this breath and receiving the love of this person you have imagined today.
As you feel ready,
Taking a big breath in through the nose,
Nice and slow here,
Really sipping up all the nourishment as you slowly inch the breath in,
Holding that breath at your heart and allowing that oxygen to percolate,
Allowing that love to percolate,
And really allowing yourself to receive it.
As you feel ready,
Slowly exhaling out of the mouth,
Seeing if you can allow that love to grow even bigger here.
Just returning to your normal breath.
And if you still have a hand on the belly and a hand on the heart,
Really noticing your hand on your heart here,
Allowing yourself to receive your own love and your own support here.
And just continuing to take some slow,
Soft,
Full,
Deep breaths in through the nose,
Really sipping that air in,
Holding that breath at the top,
Slowly releasing out of the mouth,
And noticing where that breath landed.
And just continuing to breathe just like that for a few more moments here.
And as you continue to breathe and be,
Remembering our intention today,
Our intention to practice receiving.
So noticing what it feels like to receive your breath.
Noticing any other sensations in the body that might arise.
Noticing what it's like to have the belly and the chest fill up with air as you breathe in.
Noticing what it's like to drink something in that is orchestrated by an intelligence that goes far beyond what can be comprehended with the mind.
Noticing how there's nothing you're doing to try to make the breath happen here.
Can you allow yourself to receive the magic,
The wisdom,
The love that is your breath?
Taking another breath in through the nose,
Holding that breath in your heart,
Slowly releasing out of the mouth as you feel ready.
Continuing to take a few more breaths just like that.
Slow,
Conscious,
Full breaths here.
Receiving the love and the nourishment and the wisdom that comes with each molecule of air.
As you continue to breathe here,
Noticing if there's a certain texture that you might sense after a few moments of practicing receiving here.
Does receiving feel soft and easy?
Maybe there's some crunchiness or resistance that might come up as you practice receiving.
Wherever you are,
Whatever you're noticing is perfect.
And if you find that this was a challenging practice for you,
Maybe you could take a moment to acknowledge whatever part of you might have felt resistance.
In this practice,
This practice of receiving.
As we reach the end of our time here together today,
The invitation is to continue to play with this in your day-to-day.
The next time you receive a compliment,
Can you maybe take a moment to pause,
Allow yourself to receive the compliment rather than deflecting or brushing it off.
The next time someone offers to do something nice for you,
Can you maybe be more open to receive the help rather than thinking that you have to do everything alone.
And maybe the next time you sit down to eat a meal,
You could take just a short pause,
Taking a breath in and a breath out and allowing yourself to receive the nourishment from your meal.
Maybe noticing which you might feel inspired to try this next week.
And then slowly,
As you feel ready,
Starting to bring your awareness back to the parts of the body that are making contact with the physical support underneath you.
Slowly inviting movement back into the body,
Wiggling the toes and the fingertips,
Slowly opening the eyes and as you do,
Maybe taking a moment to look around and notice what it is you see,
Noticing anything you might hear in the background.
Thank you for taking the time to meditate with me today.
Thank you for taking the time to breathe with me today.
And thank you for taking the time to practice receiving.
You're welcome to come back to this practice anytime you feel like you need a refresher.
As always,
Such an honor holding space for you today.
And I wish you a beautiful rest of your day,
Morning,
Or afternoon,
Or evening.
