A de-stressing practice that is soft and easy for these holiday times. Some gentle opening breaths, massaging our breathing spaces to create ease and openings. Then we open to our Body of Light and experience a solar radiant presence. After filling with light and warmth that is flowing to us, we experience our ordinary selves on a walk in the radiance. We notice we are trailing light, sparkles of brilliance and shine flows effortlessly from our own personal radiance. There is great joy in this light that we are and so easily share. Come walk with us!
'Lord of Harmony' music by Sanaya Roman (orindaben.com)
Podcast production by iRonick Media (ironickmedia.com)
Disclaimer:
Breath exercises are not intended to diagnose or treat illness. Anyone undertaking to practice breath awareness and exercises should be mindful of their health and consult their health care practitioner if they have any questions about their fitness for this practice.
A de-stressing practice that is soft and easy for these holiday times. Some gentle opening breaths, massaging our breathing spaces to create ease and openings. Then we open to our Body of Light and experience a solar radiant presence. After filling with light and warmth that is flowing to us, we experience our ordinary selves on a walk in the radiance. We notice we are trailing light, sparkles of brilliance and shine flows effortlessly from our own personal radiance. There is great joy in this light that we are and so easily share. Come walk with us!
'Lord of Harmony' music by Sanaya Roman (orindaben.com)
Podcast production by iRonick Media (ironickmedia.com)
Disclaimer:
Breath exercises are not intended to diagnose or treat illness. Anyone undertaking to practice breath awareness and exercises should be mindful of their health and consult their health care practitioner if they have any questions about their fitness for this practice.
Welcome Welcome to the breath. Welcome to the moment. Welcome to your center. This is Miriam's meditations. And I am so pleased that you are here that you have taken some time for yourself today, you've stopped with all of the holiday busyness to be quiet, to be centered, and to be with your own breath and your own consciousness just begin by closing your eyes, and letting yourself settle. We are so fortunate to have something as the breath that can call us to center at any moment. It is with us always and everywhere. And it's free. We don't have to turn on a device. We simply have to stop and recognize that we have this quality of being this capacity to come to center by using our focus to pay attention to the breath let your breath be whatever it is in this moment. You can breathe a nice big inhale, let it out with a sigh if that feels rich and nourishing to you in the moment. Or you can simply relax your shoulders away from your ears. Soften your jaw and let the breath move in and out of the nostrils very quietly and peacefully. In the business of the holiday season, which is now upon us, I found that my breath was a little short some days and it was a bit difficult to get a good breath in. There was some excitement and fun as family came together. But sometimes it also felt a little restricted. So I thought today that we could do some very soft things, some very quiet things. And the guides agree that this is what they want for this time together with something soft and peaceful. So perhaps begin by placing your hands upon your abdomen because our abdomens are so soft and pliable compared to the ribs, your bony it's easy to get in touch with and recognize the fluidity of the breath in the abdomen. So as you're breathing in and breathing out, allow your hands perhaps place your hands on either side of your abdomen not overlapping so that as you breathe in, you might notice that your hands move apart as your abdomen expands like a balloon being filled with air. And then as you release the breath, they come back in moving a little closer to each other. Do a few cycles of breath this way. expanding into the abdomen, belly breathing and then relaxing as you exhale and your next inhalation, use the muscles of the abdomen to really expand. As the breath comes in. Really push your belly out, letting it be soft and expansive, open and filling with the breath. And then as you exhale, use your muscles again to draw the belly in and really empty of the brass completely emptying all the way. pause for a moment Then inhale again, letting the belly expand and open and relax and exhale by drawing the abdomen in as far in as you can make it, really emptying of the breath. And let's do one more, just like that. Inhaling, expanding, opening and release out. You can breathe out of your mouth if you like for this last exhalation. And then just do a peaceful easy breath. See how soft you can make your breath. Let it come into your body wherever it wants to move. Perhaps you will feel your ribcage moving a little more perhaps you will feel the breath rising up into the upper chest. When my breath gets tight, that upper chest breath is the first thing to disappear and become sort of tight there. So one of the things I like to do is lay upon my bed and use my fingertips to press into the spaces in between the ribs and the upper chest. So maybe try that now. Just massaging gently with your fingertips, the spaces between the ribs, the intercostal muscles. Notice any places where there's a sore spot and gently press there and see if you can release that sore spot. Notice if it brings up any emotional response. Sometimes those little sore places are spots where we are holding on to something. That take your fingertips and bring them all the way to the bottom of your ribcage where the end of the ribcage meets the abdomen, soft abdomen we were just working with. Now, see if you can curl your fingers underneath your bony ribs. And feel your diaphragm there. You can use both hands on one side. See if you can massage your diaphragm is it very tight and stiff. See if you can soften it somehow letting go of some kind of holding on. For me, the tightness seems a little more forward right underneath where my rib makes the little bend from being vertical to being horizontal. There's tightness there. And as I work my way around or the back of the ribcage, see if I can get my fingertips underneath how far back wow, it's making me sweat. That's interesting. All right, and when you're complete, rest your hands and now let yourself have another full complete inhalation and an exhalation, mouth open releasing all of the air. And one last one just this way breathing in. Exhale I like that diaphragm massage. It's better done laying down so you might try it this evening as you were ready for bed. Or if you're laying down now you might have noticed it was a little easier than sitting up. diaphragm is the largest muscle in the body. It's very powerful and our breathing exercises or toning your diaphragm making your breathing more efficient. All right, first two fingers of the right hand to touch the third eye for our spirals left hand really means in the lab spiraling to 36 Begin 12345678 I 910 1112 1314 1516 1718 1920 2122 2320 420-526-2720 820-930-3130 230-334-3536 bars. Inhale the third eye and exhale at the third eye. Right hand remains stationary, left hand comes up and place it upon your heart. Breathe into the third eye and exhale down into the heart, heart mind uniting breath. Breathe and at the third eye. Collecting that energy and exhaling it into the heart, surrendering to the heart's wisdom. Breathing into the third eye. Gathering that energy and allowing it to flow easily with your exhalation down into the heart. Breathe in as a heart, allowing the breath to rise, lifting into the mind, collecting the mind energy and now exhaling that blended energy back into the heart. Just following along with your focus and consciousness. Breathe in at your heart. The breath rises, illuminating the mind and exhaling that blended energy back down into the heart. One last time breathe in at the heart. Allow the breath to lift and exhale back down into the heart. Right hand remains stationary left hand drops to your lap. alternate nostril breathing inhale through both sides of the nose exhale through both sides of the nose close off your right nostril with your thumb and breathe in the left side only close off with your fingers lift up your stop breathe out breathe in safe side close off with your third lift up your fingers breathe out breathe in same clothes off out other breathe insane plus off out other insane out other unsane your hand dropped your lap and breathe out both just breathe in and out a natural easy breath let's do to retain breaths. exhale all the air in your lungs to prepare. Breathe in, full and rich and deep rising all the way to the top. Pause stretch and open around your retained breath and exhale easy and full and complete. Breathe in again full and rich and expansive. Pause at the top stretch an open round the breath now open your mouth line and let it go. Really empty. Now open your eyes, palms up for cleansing breath. Breathe in. Exhale out three short puffs Be sure to exhale completely one minor Yogi exercise to complete our practice. Inhale, arc your arms into a prayer pose above your head, palms pressing together above your head, Retain the breath, I am holding perfect, even as my mother father God is whole and perfect within me and exhale as your arm strapped down to your lap Let your breath be soft and easy. Notice the clarity that comes with breath practice. Over time, there is a soothing that takes place. Even if you have emotions that arise into this space that the breath creates for you, it is a safe space for those emotions. And it it becomes easier and easier to allow the emotional flow to simply be fluid not being attached to the emotion just letting it ride on through. As you practice these breath exercises emotions that have been residing within the tissues of your body or in your field in some way may rise upon you to be released or to be looked at it as your practice what feels right for you is what needs to happen. And perhaps there is some wisdom that is arising from your deeper energies from your Divine Self with whom we have been working all of these weeks. So, let yourself expand now into the spaciousness that we have cultivated with our breath and see your energy body all about you as a sphere of light above you below you on either side and front and back. There is light all around you see if you can hold on to or experience all of this fear of light all at once like a bubble or some star that emits light in every direction there is a softness here a peacefulness. Notice if you are feeling your divine energies, you as your Divine Self expanded and vast in this moment there is a source of light in our vicinity. It could be our Sun imagine the warmth of a sun a beautiful golden energy flowing toward you this light is filled with sparkling energy like millions of tiny diamonds and they are flowing to you and into your field of light and it is illuminating You from within more and more light is flowing to you from this radiant presence that is in our vicinity notice any changes to your field of light as the sparkling energy comes to you and remains enlivening enlightening he would like to think of your physical body just for a moment not releasing fully from your sphere of light. But just recognizing your body and letting any of this beautiful golden warm sparkling light flow to your body to any portion of the body that is asking for some additional light. So, see if you can hold these two arenas in the same area of your consciousness and your same focus we are creating a stillness with our focus upon this light. And we are using that soothing Enos to soothe some portion of the physical being could be your emotional body as well are your mental body we could allow this beautiful light to flow anywhere that is calling for some additional energy. The soothing light that's flowing from this radiant presents the sunlight energy notice all of the sparkles the illuminated diamond like shapes that are now in your field are coming into a pattern. The pattern is unique to you. It is the way that these tiny little illuminated energies be the small spheres or tetrahedrons or pyramids. Whatever shape they may be, are in your field. And they are arranging themselves into a beautiful pattern that is harmonious with your energy. So there is harmony here. There's harmony being enhanced, there's harmony being recognized, any harmony that was already present is being amplified and augmented by all of this light that is with you now, you may not have a visual of this light, it may be a felt sense, a kind of presence of harmony and that is wonderful. Whatever way you are sensing it even if you are not really syncing very much at all. It is still taking place in your energy field by virtue of you listening and participating with all of the others who are hearing this and participating as well throughout time We are collectively creating a field of energy that supports each other in augmenting our fields with this beautiful radiant light patterns are forming and the harmony is increasing. There is a collaboration that is taking place between this radiant presence this light and your own field of energy. Yes so beautiful, so much light. So much cooperation. So much sharing of our frequencies with each other. For even if you do not have a specific image of the others who are cooperating today, whatever today you are in because we are in the non time space this is a beautiful, beautiful set of energies that we are co creating together the radiant presence is pause the transmissions for the moment allowing the patterns to integrate for you. We are becoming and living as illumined ones let yourself remember now your body of light. Right recognize your illumined sphere bringing your consciousness to your own light let that settle. Now without losing focus on this body of light I would like you to use a portion of your consciousness to think of your self in your ordinary life perhaps taking a walk wherever you like to walk. Just imagine that you are moving through ordinary time and space with a small portion of your attention. Maintaining some larger portion of your attention on your body of light and all of the slight we have just cultivated. Now imagine you are sparkling full of his light walking, walking, walking, sparkling, radiant, the sun is shining and it is lighting up all of this radiance all about you and you are trailing diamond sparkles of light as you move through your ordinary life walking. It is though the sparkles are so numerous and you are so luminous that you have plenty of light to share. And without any effort on your part. You are simply trailing light wherever you are. Isn't this a beautiful image. This is such a lovely way to be the light and to easily and effortlessly share that light that you are and notice how nature responds, recognizing this beautiful light that you are trailing along. Babies especially notice your radiance. Flowers turn their faces toward you birds paws and the sun smiles. is a magical real that you inhabit in your ordinary day imagine a path before you filled with light. Your pass through your ordinary day on furls as like so much beauty in your presence allow yourself now to lift back to your body of light. Recognize how much joy there is this exercise is very healing it illuminates your body of light. It illuminates your ordinary presence your everyday, loveable you creates a conduit of light between these higher order patterns and what you think of as your everyday self. Indeed there is no true separation however we operate sometimes it's though there might be. So as we do these practices, we create conduits of light until it is all stitched together into one beautiful hole No, it has been a rather noisy day in our neighborhood here. Yet we have created beautiful patterns of light nonetheless. So I invite you to come back now to your ordinary body, your ordinary self. Create harmonies with all of the various noises of your day of your lighted, beautiful illumined ordinary reality. As you flow with your beauty and flow with your light and your harmonious patterns. You contribute this harmony wherever you are. So I bring my hands together at my heart in a recognition of this stupendous, spectacular light that you are in that place in the lighted realms where we are all one I did you peace Namaste. Mahalo for listening, follow rate and review Miriam's meditations on Apple podcast, Spotify, Google podcast, or wherever you're getting your podcasts. We share a new meditation each week. The breath work presented here is cumulative. So if you're new to breath work, please start at the beginning in season one, and you'll learn the fundamentals. You can find more information about my work and my blog at Miriam's meditation stock comm that's M I R. I am s meditations.com I welcome your comments. Write to me at contact at Miriam's. meditations.com Aloha, and have a beautiful day