Hello,
This is Amy Ruthie,
And this is a meditation to help bring calm into your being.
Start by making yourself as comfortable as possible.
You can sit upright,
You can lie down,
Whatever is comfortable for you right here,
Right now.
Just getting as comfortable as possible.
And softly closing your eyes when you're ready,
Or a soft gaze is fine.
And start by noticing your breath as it moves in and out of your chest.
So noticing as you inhale,
Your chest expands,
And as you exhale,
The chest contracts.
So noticing the air as it moves in and out of your chest,
In and out of your heart space.
Just noticing,
Just witnessing the air as it moves in and out of your chest.
Slowing your breathing down,
Deep inhale,
Deep exhale,
And noticing your chest as it moves with the air.
And now moving your awareness inward,
And noticing how you feel right now.
How are you feeling right now in this moment?
Maybe you're feeling calm,
Maybe a little agitated,
Maybe annoyed,
Maybe excited.
Just noticing how you're feeling right now.
And now I invite you to think of a color that represents calm to you right here,
Right now.
What color represents calm right now?
Maybe it's turquoise,
Maybe pink,
Maybe a golden light,
Maybe some sparkle to your color.
Whatever feels right to you right now that represents calm.
And now imagine inhaling that color into your heart space.
Inhaling that calm color into your heart.
Hold and exhale that color through your entire body.
Exhaling that color,
Filling your body with that calm color.
And inhaling the calm color into your heart.
Hold and exhale,
Spreading that color through every inch of your body.
Inhaling that color into your heart,
And exhaling it out to every cell in your body.
We'll continue here for a few moments.
Just inhaling that calm color into your heart,
And exhaling that calm color into all parts of your body.
And just a reminder that it's very natural,
Very normal,
And expected for your mind to wander,
And that's okay.
And when you notice your mind wandering,
Just kindly bringing your awareness back to that calm color,
Breathing it into your heart and out to every cell in your body.
So here we go.
As your mind wanders,
Just bringing it back to the calm color,
Inhaling it in and exhaling it out into your body.
And now releasing that,
And coming back to the natural rhythm of your breath.
Once again,
Noticing your breath as it moves in and out of your heart space,
In and out of your chest area.
Gentle awareness on your breath,
And moving inward again,
And notice how you're feeling now compared to when we started today.
Maybe you're feeling a little calmer,
Maybe more peaceful,
More centered,
More grounded.
Just noticing,
No wrong answers here.
And please note that if you repeat this meditation when you're needing a little calm in your life,
That calm color might be different each day.
Mine today was turquoise with silver glitter,
But it might be different tomorrow,
Or in an hour from now,
And that's okay.
So we'll conclude this meditation by singing the sound of the universe,
Aum,
One time.
We'll first inhale and exhale to prepare,
And now inhaling for Aum.
Aum.
And thank you so much for practicing with me today,
And I hope that you will return to this meditation when you're needing a little calm in your life.
Namaste.
Namaste.
Namaste.
Namaste.
