In this moment,
I invite you to bring your awareness to the in and out breath.
If you choose,
You could use the mantra,
Breathing in on the in breath,
Breathing out on the out breath,
And invite you to bring a warm,
Gentle smile to your face.
This is the correct disposition to have as we witness the phenomena of the mind,
Feeling of the emotions,
The sensations of the body,
And all of the things that we experience through the senses.
In these next 10 minutes,
I invite you to give yourself permission to simply smile at all that occurs,
Invite you to notice the quality of your breath,
And to allow your exhale to be nice and slow.
If you wish,
You can stretch the words breathing in and breathing out to match the length of your breath,
Doing your best not to control the breath,
But to say the words breathing in and breathing out as the phenomena of breathing occurs.
I invite you to notice if you have any frustrations,
Or worries,
Or doubts that arise,
To see if you can simply bring that smile of wisdom to those experiences.
For these next few minutes,
Just to let them go,
Bringing your awareness to the breathing in,
The breathing out,
And the sensation of simply sitting,
I invite you to consider that meditation is not controlling the mind from wondering.
Meditation is noticing the mind when it wonders,
And bringing it back to the anchor of the present moment with gentleness and kindness.
Let us do this a million times.
In this moment,
I invite you to experiment with this mantra of breathing in and breathing out.
You may feel inspired to breathe in the things that you would like to cultivate,
And to breathe out the things that you wish to let go of.
For example,
Breathing in wisdom,
Breathing out worry and doubt.
In this moment,
I invite you to imagine that as you breathe in,
There's this beautiful golden light gathering in your chest,
Surrounding your heart.
I invite you to note several things that you're grateful for about who you are in this moment.
Now I invite you to think of someone that you would like to share this beautiful love and kindness with.
This could be someone who is still with us today,
Or someone who has passed.
Think of that person,
And imagine them surrounded in this same beautiful golden light.
