p1p3 (1)

The transcription is a guided meditation that instructs the listener to find a comfortable position, relax their body, and focus on their breath. The listener is guided to become aware of their body sensations and then expand their awareness to their surroundings. The meditation emphasizes staying present and connected to the breath while alternating between awareness of the self and awareness of the external environment. Find your way to your chair and sit comfortably, spine erect and feet planted firmly on the earth. Legs and arms in open position. Begin to run your roots down through your legs, like roots of a tree, out the arches of the feet, deep into the earth. Sense the force of gravity holding you through your legs and feet. Take a breath and release any obvious tension you may be feeling right now. Let allow yourself to go through a relaxation process from head to toe, slowly melting tensions away by keeping your posture upright and feet grounded. Noticing the scalp, all the interior of the head, traveling over the face, into the jaw. Allow the jaw to open freely while keeping the mouth closed and the breathing contained to the nose. Traveling through the throat and neck areas, softening and loosening all the areas of the shoulders, arms, hands, chest areas, abdominal areas, softening and warming. Traveling down the spine, all the muscles of the back, bringing your awareness to the pelvis, the hips, the buttocks. Softening as you drop deeper into your chair and travel down through those legs, out the arches of the feet, softening as you go, releasing tension and again, connecting your roots into the earth. Be aware of your breath and how it takes you into the interior of your body. You may feel it circulating throughout your entire body or just focused into one area like your belly, your lower lungs. Just be aware of where it lands. Feel your body expand and contract with your breath, rising with inhale, falling with exhale. Rising with inhale, falling with exhale. Bring your sensing mechanism to all the areas of your body now. You may feel cellular metabolism. You may feel the blood pumping through your veins. You may feel the oxygen increase and decrease as you breathe, the muscles in your body expanding and contracting. Notice all sensations right now. It's about shifting from your thinking mind to your feeling body. You may notice that your body is just breathing automatically. There's no effort on your part. Now we'll bring in our alignment of our colors. Imagine the color red on the screen of your mind. Clear red and bring in the color orange to the screen of your mind. Clear orange, now bring in the color golden yellow to the screen of your mind. Clear yellow and bring in green of green breath to the screen of your mind. Clear green and bring in blue of the day sky to the screen of your mind. Clear blue and bring in deep blue violet to the screen of your mind. Clear deep blue violet and bring in white or pale orchid to the screen of your mind. Clear white or pale orchid now and come back to your breath. Allow yourself to sink down a little deeper into your chair, deeper into your belly, deeper into yourself. Observe your thoughts from a little distance as they flow in and out of your mind. Gently bringing yourself back to your breath. Be aware of body sensations now as well. Now with your eyes remaining closed, having full awareness of your breath, your groundedness, the body sensations going on, the energies that have been relaxed and slowed down, expand your awareness outside of yourself, just sensing, just feeling. You may notice something about your surroundings, the temperature of the room, where your chair meets your body, where your feet touch the floor, and expanding your awareness out a little further. You may notice sounds, perhaps the ticking of a clock, the trickle of a fountain, the sound of the wind, traffic, footsteps, just make a mental note of what it is you notice. If you're sitting in nature, you may hear the birds chirping or certain smells. Bring total awareness of yourself into this moment, the self that you are feeling, sensations in your body, the fullness of your breath, the groundedness through your legs and feet, the softening of all the muscles and energies in your body. Bring that self into this moment, along with your expanded awareness of everything that exists around you, sounds, sensations of things making contact with your body, temperature of the room, furniture that you're sitting on, whatever exists around you, just notice what you are perceiving, both inside yourself and outside yourself. Stay present, stay connected to your breath, find its natural rhythm, and juxtapose between full awareness of yourself and your body to the expanded awareness outside your body. Then move back and forth, spend a couple moments in each place, and just notice. Stay present, stay connected to your breath, find its natural rhythm, and juxtapose between full awareness of yourself and your body to the expanded awareness outside your body. Remembering to come back to your breath, which anchors you whenever you need it. Stay present, stay connected to your breath, find its natural rhythm, and juxtapose between full awareness of yourself and your body to the expanded awareness outside your body.