Week9RecordingDG

The guided meditation begins by finding a comfortable and quiet place. The importance of posture and breath is emphasized. The practitioner is encouraged to be aware of their surroundings and sensations in the body. The meditation then focuses on setting an intention, connecting with a higher power if desired, and releasing any negative energy. A body scan is done, bringing attention to different parts of the body and releasing tension. The meditation concludes by reflecting on any shifts or sensations experienced and considering how to carry the intention into daily life. The practitioner is guided back to the present moment and thanked for their participation. We begin. Wherever you are, find a comfortable, quiet place, finding your seat as you prepare for our guided meditation. Today we will set and explore an intention. As you settle into your seat, feel free to use any mats, chairs, bolsters, yoga blocks needed to position the body in an upright, seated position. This is a position that supports both awareness and comfort. The eyes can be closed or lowered in a downward gaze, whatever is most comfortable for you. We begin with a deep inhale and a long exhale. Taking another inhale, reach the spine tall and allow a long exhale to release your breath. Slowly return to normal breath. Become aware of the gentle rhythm of your breath as you come into stillness. Begin to expand this awareness to the room you are seated in. Awareness of any sounds in the room or outside. There could be birds, planes, overhead, lawnmowers. Just notice, experience. Notice the temperature in the room, how it feels on your skin. In this sacred space, you are safely seated and supported by the chair or the floor. Sitting in stillness, the present moment, just as it is right now. Slowly bring your awareness to your body. Notice the feeling of the floor beneath you, how it supports your posture. Notice any specific points of contact between your body and the floor. Deep inhale, long gentle exhale as you establish a sense of steadiness and comfort in this place right now as it is in the present living moment. Regular breath. Notice how your body rises with each inhale, releases with each exhale. Body rhythm as it is right now. Be present with your body, honoring its natural rhythm, relaxing the body, letting go of any remaining tension. Now bring your attention inward towards your meditation. Bring awareness to your inspiration for this meditation. Take a few deep breaths in and out. Slowly state your intention, intention for whatever you are called to, such as clarity, gratitude, change, goals, higher consciousness, self-realization, whatever you choose. Remain sitting with this for a moment. Centering the self. If centering prayer, contemplation, mantra, connecting with source, God or the universe, or other practices are part of your meditation, slightly bring this in now. Center yourself. Take in a long inhale and a long exhale. Next breath, also a deep cleansing breath. Exhale out any energy that does not serve you. Energy you don't want to hold on to that's yours, energy from others, the environment. Releasing this through the breath. One more cleansing, nourishing breath in and a long, releasing breath out. We're going to move into a body scan. Now bring awareness to different parts of the body. Notice any sensations that might arise. Starting at the feet, feel the floor beneath your feet. Gently press into the floor and feel the surface that holds and supports you as you press. Wiggle the toes, notice how they move. Gently move into the spaces between the toes. You can breathe into the grooves of the toes. Now exhale up and over the top of the foot. Exhale as you move with your breath up to the ankles and exhale. Long inhale again, moving up the calves to the knees and exhale. Stay with the awareness of your physical body. Thoughts may come, just let them pass like clouds in the sky, no judgment, no engagement. Observe and return to the physical body. On the knees, bring your breath up the thighs to the hips and exhale. Inhale to the center of your body and around the navel and exhale. Inhale up the center of your body to the heart center. Breathe into the back of the heart, exhale through to the front of the heart. Another breath, inhale peace into the back of the heart. Exhale calm through the front of your heart. One more time, inhale peace, exhale calm and move your awareness up to your shoulders and long exhale. Gently shrug or roll the shoulders up with a long inhale and a slow release of the breath as you exhale the shoulders down. If there's any remaining tension, allow the muscles to soften. Inhale again into the shoulder with a long releasing exhale. Inhale moving down the arms to the wrists and the fingers and exhale. Notice how the hand, the palm and each finger feels. Moving your attention back to the center of the body, go through the heart to the neck. Inhale into the neck and have a long releasing exhale. Exhale cleansing breath into the back of the neck, long exhale to release to the front of the neck. Inhale again, long releasing exhale. Relax the jaw, part the lips, relax the face and then the forehead. Return to the center of the body to move the breath, your prana energy up through the core of the body, the heart, the neck, between the eyebrows to the top of the head. Pause at the crown of the head, exhaling and releasing anything that you no longer want to hold on to. Breath in attention to the crown of the head, imagine a golden healing light glowing above your head, healing energy. Inhale as you move the light from the top of your head to the crown, then between the eyebrows moving down to the center of the body, releasing down the legs into the ground beneath you. Another releasing breath from the top of the head through every part of your body. As you come down the body, think of it permeating every single cell, golden light, source light, universe light, God light, healing light. As it cleanses your body, releases energy that you do not want. All the way down to the floor. As it hits the floor, it goes into the earth, is cleansed and filtered through, and comes back up to the body as your truth, and moves up the body to the crown of the head again. As it goes up, the golden light now comes down the body, and a few feet from your body, you're a glowing light, you're a healing light. As it comes down and permeates every cell, and comes down to the earth. A few gentle breaths as you settle in, bring awareness to how the body feels. In your body, I notice any shifts or something that may remain, notice any shifts or remaining areas of tension. You don't need to do anything, you just need to bring it into awareness. What happens when you bring a perspective of spaciousness to those areas where you felt your sensations? What happens when you view them with a very wide, open lens, from a perspective that is centered, balanced, and whole? Through this wider perspective, becoming aware of any feelings, emotions, and sensations that arise. Invitation to explore the nature of this perspective. What information did you receive from your body? Be aware, with open acceptance for whatever comes to you. What sensations shifted? Perhaps something feels a little different. Perhaps there was a specific area of the body where you noticed that there was a change, or not. And if not, that's okay too. What else are you aware of now, in the present moment? As your thoughts come, become aware that thoughts are temporary and let them go by without attachment or resistance. A centered being, open, without resistance. Now bring awareness to your intention for this meditation. What does it feel like to live life in line with or in harmony with your intention? Use your imagination, be curious, be patient, and have self-compassion. One last question before we close. How can you carry this into your day? Come back to the room where you were seated, inhale and exhale. Slightly open your eyes and become accustomed to the light. Flutter your eyes open, letting the light in. Come back into the room, become alert. Thank you for allowing me to be your guide today. It was an honor to spend the time with you. I wish you many blessings and namaste.