Meditation 14
Meditation for Cultivating Ease (20 Minutes)
Introduction (1 minute):
Find a comfortable position, either seated or lying down.
Allow your body to settle, and gently close your eyes.
Take a deep breath in through your nose, and slowly exhale through your mouth, maybe releasing with a sigh or a yawn.
With each breath, let go of any tension or tightness you've been carrying.
Begin to bring your awareness into the present moment, letting everything else fade into the background. Breathing and releasing. Fully arriving for your practice today.
Breathing and Body Awareness (4 minutes):
Start by bringing your awareness to your breath.
There’s no need to change it, just observe it and notice the natural rhythm.
Feel the cool air as it enters your nose, and the warmth as you exhale through your mouth. Let each breath be soft, smooth, and effortless.
Now, gently shift your focus to your body. Scan from the crown of your head to the tips of your toes. Notice any areas of tension or discomfort, and with each exhale, send a relaxation signal to those spots.
Allow your body to become heavy, grounded, and at ease. Letting go, letting go, letting go.
Grounding (5 minutes):
Visualize yourself standing or sitting in a peaceful place in nature. Maybe you're on a quiet beach, in a forest, or in a meadow. Feel the earth beneath you. Let this earth support you fully, knowing that you are safe and held.
Imagine roots growing from the base of your spine or the soles of your feet, reaching deep into the earth and connecting with the ancient layers beneath you, each with a shelf life of billions of years, holding the stories of time and the resilience of nature.
With each breath, feel these roots connecting you to the grounding energy of the earth inviting you to feel even more at peace and ease. Allow this energy to rise up through your body, filling you with a sense of stability, calm, and ease.
Letting Go (5 minutes):
As you continue to breathe, bring to mind any areas of your life where you feel tension, stress, or resistance. Maybe it’s a situation, a thought, or an emotion. Notice how this feels in your body without trying to change anything. Just observe with curiosity and compassion.
Now, as you exhale, imagine letting go of that tension or stress. You don’t need to force it—just gently release, as if you’re setting down a heavy weight. Each breath out is an invitation to let go, to surrender to ease, and to allow things to be as they are.
Cultivating Ease (4 minutes):
Now, bring your attention to the word "ease." What does ease feel like for you? Imagine ease as a warm, glowing light in your chest. With each breath, this light of ease expands, filling your entire body. You might picture it as a soft glow, or a gentle wave washing over you, calming and soothing every part of you.
As you breathe, silently repeat the words: "I invite ease fully into my body and mind." Let this affirmation sink into your being, helping you relax even more deeply.
Closing (1 minute):
As you begin to bring this meditation to a close, take a few more deep breaths. Gently wiggle your fingers and toes, maybe you give yours a little stretch, slowly bringing movement back into your body. Taking your absolute time here. When you're ready, softly open your eyes.
Take a moment to sit with this feeling of ease and calm. Know that you can return to this place any time.
Thank you for joining me for your practice today.
Namaste
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