Hello and welcome.
In this mindful meditation practice,
We are going to focus on slowing down,
Paying attention to our breath and our body,
And generally just getting cozy with ourselves.
This is one of my all-time favorite meditations.
I'm going to take it slow and provide you with some space to just be still.
If that's hard today,
That's okay too.
Your mind can just do its thing and you can come back to my voice whenever you're able to.
If nothing else,
Please be easy on yourself in this practice.
So to get started,
We'll pause to check in.
Begin by taking a few moments to check in with yourself and acknowledge how you're feeling mentally,
Physically,
Emotionally.
Whatever you find,
Just allow it and let it all be.
Now gently shift your awareness to your breathing.
Be aware of breathing in and out.
Tuning in to one inhalation and one exhalation at a time.
There's no need to manipulate your breath in any way.
Just breathe in and out normally and naturally.
Try to focus on your breath wherever you feel it most.
It might be the tip of your nose or in your nostrils,
Maybe on your upper lip.
Maybe you feel it more distinctly in your chest or belly or somewhere else.
Wherever you feel your breath,
Let your awareness rest there.
Being mindful of just breathing in and out.
Now begin to feel the connection of your body.
Feel the surface supporting you.
Then feel how that surface is connected to the floor,
Which is connected to the building that you're in,
Which is connected to the earth.
Sense down into this earth that holds you and allow yourself to be supported by it.
Reflect on how this earth holds all beings,
Whether big or small,
Forsaking none.
Reflect on how you're in a safe place and there's nothing more that you need to do.
There's nowhere that you have to go and no one that you have to be.
Just allow yourself to be held in the heart of the earth with kindness and ease.
Now let your awareness expand.
Sense the connection of the earth to the solar system and beyond to the vast universe.
In this way,
We are all interconnected.
Our bodies,
The earth and the stars are all composed of the same matter,
Made up of the same basic particles joined in different and ever-changing ways.
May you open to feeling at home within your body and mind with a true sense of belonging,
Connection and interconnection.
Pause to feel into and relish the grace of this universe.
Appreciate that you are an intrinsic part of it and can never be separated from it.
Feeling a sense of connection and interconnection as you are at home within your being.
There is nothing that you need to do and nothing to be pushed away.
You are simply resting in the heart of the universe just as you are.
Now gradually return to the awareness of your breath.
Feel how your whole body breathes in and out from head to toe to fingertip.
Unified,
Connected and whole.
Whenever you're ready,
Return to the sensations in your body,
The weight of your body in its seat.
Tune back into the sounds around you.
And if your eyes were closed,
Go ahead and open them when you're ready.
This would be a great moment to take more time to yourself.
Or alternatively,
To get up and maybe do a nice deep stretch,
Nice deep breath.
I hope you take this sense of calm and peace with you throughout the day.
I'd love to hear what you think about the meditation below in the comments.
Thank you so much for listening.
Take care.
