Episode Transcript
[00:00:00] Foreign.
[00:00:12] Hi everyone and welcome back to the Breathe and Release podcast.
[00:00:18] My name is Jillian Rose and I'm so glad that you're here with me today in the. In this 10 minute meditation, we'll gently arrive in the body and in the present moment.
[00:00:32] Using touch, breath, sound and imagery, we'll be exploring a sense of grounding and support.
[00:00:41] And this practice really invites you to honor your body, to root yourself deeply into the earth below and open up to the light and the inspiration from above.
[00:00:53] We'll be working with three energy centers, the belly, the heart and the crown, cultivating stability, love and spacious awareness.
[00:01:07] Slowly begin to find a comfortable seated position where you can be both relaxed and alert.
[00:01:16] Now, let's begin.
[00:01:32] We'll begin our practice today with the eyes opened.
[00:01:37] And just start by simply looking around your space, noticing form, notice the light, notice the beauty.
[00:01:56] And then coming to center and touching the hands, saying, these are my hands and I am here.
[00:02:03] Thank you, hands.
[00:02:06] Thank you, hands.
[00:02:10] And then touching the arms, saying, these are my arms and I am here.
[00:02:15] Thank you to my arms.
[00:02:19] And touching the legs, saying, these are my legs and I am here.
[00:02:24] Thank you, legs.
[00:02:26] Thank you, legs.
[00:02:29] And touch the crown of the head and then make a big sweep down the whole body and put some pressure on the soles of your feet.
[00:02:39] Thank you, feet.
[00:02:42] Thank you, feet.
[00:02:45] And then coming up, put some pressure at the low belly and close the eyes.
[00:02:53] Notice the sounds, the subtle and the obvious.
[00:03:04] And then we'll take the sound of vu just like you would an ohm sound three times from the lower belly. Exhale the air away to get as empty as possible.
[00:03:17] Inhale for vu.
[00:03:32] Sa.
[00:04:03] M.
[00:04:10] Take a deep breath down into your belly and notice the spaciousness.
[00:04:21] Start to feel your attention going in and down.
[00:04:28] Feel your connection of the body to the ground from the sitting bones. Visualize that you have roots growing deep down into the earth, deep and wide.
[00:04:47] And with each breath, those roots grow deeper and wider, creating this big base of support.
[00:04:59] And as you grow your roots down, say hello and thank you to the land that you're on right now.
[00:05:09] Hello and thank you to the land that you're on right now.
[00:05:16] And then feel the earth respond.
[00:05:27] Feel the energy from the earth grow in the roots and then into the soles of the feet, feeling your legs. And then coming all the way into the low belly, taking a gentle breath in.
[00:05:43] And feel yourself growing up tall.
[00:05:47] Crown of the head opening.
[00:05:51] And as the crown of the head opens, imagine starlight energy pouring down into the crown of your head like honey.
[00:06:02] This is Inspiration, grace and soothing for your day.
[00:06:10] Inspiration, grace and soothing for your day.
[00:06:21] And starlight energy pours down into the heart center and all the way down to the belly.
[00:06:32] Feeling heaven and earth coming together into your belly.
[00:06:37] And you might place your hand on your belly or take your attention there.
[00:06:41] Feel the rise and fall of breath in your belly.
[00:06:49] And you might say to yourself, I am here.
[00:06:56] Breathing into your belly and saying, I am here.
[00:07:05] Nothing to change or fix.
[00:07:08] I am here.
[00:07:14] And as you breathe into the lower belly, invoking the qualities of stability and courage that radiate around you. Four feet in every direction.
[00:07:26] Taking a breath into the heart center.
[00:07:34] And you might rest one hand on the belly, one hand on the heart.
[00:07:39] Taking a gentle breath into the heart center again, resting the attention there.
[00:07:51] Notice space, notice ease and rest into that.
[00:08:03] And as you breathe into the heart center, you might simply say, I am here.
[00:08:10] I am here.
[00:08:19] Hands on the knees, taking a deep breath into the crown of the head.
[00:08:26] And as you breathe into the crown of the head, simply saying, I am here.
[00:08:33] I am here.
[00:08:37] Allowing the thoughts to arise and pass away.
[00:08:41] Notice the space that always remains.
[00:08:50] And then bring the attention back to the belly. Feel those roots one more time.
[00:09:00] And then breathe into the heart center.
[00:09:03] And as you breathe into your heart, picture that which you love.
[00:09:09] A friend, a family member, a pet, a morning ritual.
[00:09:13] Just picture that which you love and let that image fill your heart with joy, gratitude, love.
[00:09:25] Let those feelings fill the whole body with joy. With gratitude, with love.
[00:09:31] Let it overflow the body.
[00:09:34] Four feet around you in every direction.
[00:09:43] And taking a deep breath into the belly.
[00:09:52] Then we'll make the sound of vu once again, three times. Exhale the air away.
[00:09:59] Inhale for v.
[00:10:13] Sa.
[00:10:41] O and taking a final deep breath in. Fill the whole body and exhale. Release.
[00:11:00] Whenever you're ready, take your time.
[00:11:04] Slowly, slowly begin to blink your eyes open and let the light in.
