This is a meditation for the second issue of a zine called flow.  Spring 2021.  The theme of this issue is Space.  We will explore our inner space through scanning the physical body, releasing tension and feeling into sensations that arise from moment to moment.   With awareness, we’ll explore taking up more space through embodiment.

'flow' meditation/ Spring 2021/ space

In this recording, I will guide a short meditation with some optional gentle yoga asanas to move into an embodied space, followed by a few writing prompts in which I will time to encourage continuous writing.  This recording is titled, Coming Back to Center and will explore returning to a grounded place ( or coming back to center) amidst the re-opening world around us.   

You’ll want a little bit of space to move, a notebook and writing utensil or your computer if you will be typing to write today.  The practice in its entirety can be done seated in a chair.

Featuring music by Ethan Bartman

Coming Back to Center

In this recording, I will guide a short meditation with some optional movement to guide us into an embodied space.  The movement will be followed by a few writing prompts inspired by the movements.  This recording is titled, Wander and will explore releasing the sense of expectation that is often carried into much of what we do as humans and dropping into a felt sense of wandering.   You can think of it like a safe way to explore a place you’ve never been to without leaving your house.  

You’ll want a little bit of space to move, a notebook and writing utensil or your computer if you will be typing to write today.  The practice in its entirety can be done seated in a chair.  

Music and sound editing by Ethan Bartman

Wander: Week 2 a Summer of Imagination

In this recording, I will guide a meditation that is an adaptation of the Buddhist meditation practice called, tonglen.  The meditation will be followed by a few writing prompts.  This recording is titled, Perspective and will explore acknowledging and possibly shifting perspective through the lens of body awareness, breath and compassion for ours and others experience.   

Just like everything around us, everything within us is constantly shifting and changing.  Let’s explore these shifts as we sit for the next few minutes together.  

You’ll want a little bit of space to move, a notebook and writing utensil or your computer if you will be typing to write today.  The practice in its entirety can be done seated in a chair.

Perspective: a Summer of Imagination

In this recording, I will guide a brief meditation, followed by an excerpt from the book Emergent Strategy by adrienne maree brown.  I’ll then offer a few writing prompts to close out the practice.  This recording is titled, Conflict and will explore diving into discomfort and/or challenge as an opportunity for growth and getting out of your own way through the practices of reflection, connection and awareness.  

You’ll want a little bit of space to move, a notebook and writing utensil or your computer if you will be typing to write today.  The practice in its entirety can be done seated in a chair.  Hope you enjoy!

Conflict- Meditation + Writing: a Summer of Imagination

In this recording Erin will guide a meditation that focuses on grounding and connecting to your root and Earth energy.  In Sanskrit, this rooted, Earth energy is known as Muladhara, or root support.  A chakra is an energy center that holds a specific function of the many layers of what it means to be human.  This specific chakra is all about embodiment; rooting yourself in your physical existence. 

The meditation will be followed by a few writing prompts to deepen the practice of self inquiry around this topic. This recording is titled, Root and will explore embodiment through the practices of body awareness, breath and writing.

You’ll want a little bit of space to move, a notebook and writing utensil or your computer if you will be typing to write today.  The practice in its entirety can be done seated in a chair.  
  
Featuring ambient music by Ethan Bartman

Root: Meditation and Writing on Earth energy

Happy New Year!  

In this recording, I will guide a meditation with a focus on the cycles of life and new beginnings at the start of the calendar year or really anytime.  

The meditation will be followed by a few writing prompts to deepen the practice of self inquiry.  In yoga, this self-study is called svadhyaya and can take many forms through reflection, meditation, reading, writing, creative expression and general awareness.  In this recording the practice of svadhyaya, will focus on reflecting on your year, 2021.  While reflection is often associated with the past, the act of it happens in the present.  We will explore that with embodiment and presence through the practices of body awareness, breath and writing.

You’ll want a little bit of space to move, a notebook and writing utensil or your computer if you will be typing to write today.  The practice in its entirety can be done seated in a chair.

New Year's 2022: Meditation and Writing

The pathway back to presence is strengthened through practice.  In this guided meditation we'll explore and practice easing into presence through finding an anchor in the breath and grounding through awareness of our connection to the Earth. 

Featuring the song, music from a basement:1 by Ethan Bartman.

Erin Pfahler