Welcome back to this moment of mindful presence.
Let's begin with stillness and comfort.
Find a position that allows your body to be at ease.
Settle in.
Allow your body to be supported by that which is holding you.
Allow yourself to release any tension in your back,
Your shoulders,
Your face.
Relax.
Relax.
Let's begin with honoring your choice to have arrived here for this practice.
To have chosen you for this moment.
For this moment,
There is nowhere else to be,
Nothing else you need to do.
Just for right here,
Right now.
Nowhere else to be.
Just this.
This moment.
Begin by noticing the natural rhythm of your breath flowing in and out without effort or control.
Breathing in and breathing out.
In our previous meditation,
We connected with the power you have within you.
Today,
We'll explore creating inner spaciousness,
A quality that allows you to respond rather than react to the demands of your life.
Start by bringing awareness to any sensations of tightness or constriction that is still within your body.
Any tension still in your shoulders,
Your jaw,
Or around your eyes.
Just become aware.
These are places where we often unconsciously hold the energy of deadlines and responsibilities.
As you breathe,
As you slow down,
Just tune in and become aware of any sensation of tightness,
You are holding into your body.
Release,
Relax.
With your next exhale,
I'd like you to imagine releasing just 10% of this tension.
Not forcing anything to change,
Simply allowing a subtle softening wherever this is possible.
As we continue to tune in to our body,
I invite you to bring your attention to your face,
To the space just between your eyebrows.
This area often tenses when we're focusing on our work or are contemplating solutions to challenges.
In this moment,
See if you might allow yourself a gentle relaxation here.
Breathing in and out,
Simply creating a little more space between your thoughts,
A little more ease for the muscles of your face.
With your next breath,
Move your awareness to your chest,
Your lungs.
Notice how they naturally expand with each inhale and relax with each exhale.
There is nothing you need to do to make this happen.
It simply does for you.
With your next few breaths,
See if you can allow a slightly deeper breath,
Not forced,
Just a little more space for the air to fill.
Breathing in and breathing out.
Aware of the expansion.
In the world in which we live and move,
Our minds often become crowded with information,
Tasks,
Obligations.
This inner congestion can make it difficult to access our natural clarity and wisdom.
As you continue breathing naturally in and out,
Imagine that each exhale creates a little more space in your mind,
Just as though you would in clearing your screen or your desk of clutter.
Breathe out all the noise.
Breathe out all the distractions.
For this moment,
For right now,
Simply let go and breathe.
With each inhale,
You're drawing in fresh perspective.
With each exhale,
Releasing anything that doesn't serve your highest good.
But right here,
Right now,
Nowhere else to be,
Just this moment.
Breathing.
Notice how this inner spaciousness feels in your body.
Perhaps there's a sense of lightness,
Of ease,
Of having room to move and think more freely.
This space,
This expanse within you is always available to you,
Even in the midst of your most demanding days.
It doesn't require escaping your life,
Abandoning your responsibilities.
It simply offers the ability to bring a different quality of presence to them.
From this space of stillness,
I want you to gently imagine approaching the next moments of your day with peace,
With ease,
With this deeper awareness of the expansiveness within you.
I invite you to notice how insights and answers might arise more naturally when they're not forced through a tight and constricted mind.
Continue to breathe.
And now,
This moment,
In this space,
You can recognize that all the parts of your day,
Projects,
Leadership,
Team dynamics,
These are all simply part of your experience.
They do not need to consume your entire field of awareness.
There is more available.
Breathing in.
As we gently prepare to close this meditation,
I invite you to set an intention to carry this sense of inner spaciousness with you.
Ground this sensation,
This knowing,
This moment,
This space is always available to you.
Choose one moment in some part of the rest of your day,
A meeting,
A decision point,
A simple transition between tasks.
Choose one moment where you'll pause briefly to reconnect with this open awareness.
I invite you to give this gift to yourself.
Breathing in.
Breathing out.
When you're ready,
Gently wiggle your fingers and toes.
Take one more deep breath.
And if they have been closed,
Slowly open your eyes.
Remember,
You can access this spaciousness at any time.
You can create room for your natural wisdom and creativity to emerge,
Even amidst the demands of your day.
Perhaps even especially in these moments.
I thank you for sharing this practice with me today,
And I look forward to continuing this journey with you.
Blessings,
Friend,
Upon your day.
