Welcome.
Thank you for choosing to share this moment with me.
Before we begin our meditation,
Let's take a few moments to prepare the space around us.
There is nothing you need to make it perfect,
Simply allow this space to become a gentle expression of care for yourself.
Perhaps you would like to dim the lights,
Light a candle,
Wrap yourself in a blanket or simply settle into a place where you feel comfortable.
There is no right way,
Only your way.
As you prepare this space,
Notice that you are also preparing the space within.
Now gently allow yourself to settle into a comfortable position.
There is nowhere else you need to be,
Nothing else you need to do.
If it feels cozy enough,
Softly close your eyes.
Begin to notice your breath,
Just as it is.
There is no need to change it,
Simply observe it.
Notice the cool air as it enters through your nose and the gentle warmth as you breathe out through your mouth.
Breath by breath.
Allow yourself to arrive a little more fully in this moment.
If you wish.
Imagine your breath as a warm radiant light.
With every inhale,
This light gently fills your body with a sense of ease,
Peace and quiet presence.
With every exhale,
Allow anything you no longer need to soften and gently drift away.
If thoughts begin to appear,
Welcome them with kindness.
Imagine each thought as a soft white cloud,
Slowly floating across a clear blue sky.
You don't need to follow them or push them away,
Simply watch them pass while you remain here,
Resting with your breath,
Resting in this moment.
Inhale and gently exhale.
Inhale and gently exhale.
Now I invite you to begin to shift your attention from the mind towards the sacred space of your heart.
At this point,
A soft sound may begin to appear.
Allow it to be a gentle bridge from thinking.
To feeling.
As you rest here,
You may imagine yourself gently moving inward into the quiet space of your heart.
A space that is warm.
Quiet and open.
With each breath,
Allow yourself to arrive a little more fully here,
As if you were gently returning home to yourself.
And in this space of the heart,
You may begin to sense a deeper quality of presence,
A quiet light,
A subtle warmth,
A feeling of simply being.
If it feels natural,
You can gently rest here and allow this space to nourish you with kindness,
With gentleness,
With care.
Gently resting in the space of the heart,
You may now simply allow yourself to be here.
In this quiet place.
You are invited to witness your own inner beauty as something that is already present within you.
A gentle light.
A quiet presence,
A sense of simply being.
And I'll wear my name Yáme' Nihilman Namé Namé And now we return to silence.
Very gently,
Begin to bring your awareness back to your breath,
Back to your body.
There is no rush,
Just a soft returning.
When you feel ready,
You may start to deepen your breath slightly,
Feeling the gentle movement of energy within you.
You can start moving the toes and fingers of your hands You can roll your shoulders.
Move your neck.
You may want to bend your knees and if you're lying down you might want to turn to the side of the body that you prefer and listen to it for a few more seconds.
Allow yourself to fully arrive back in the body.
Inhale and exhale.
And gently exhale.
Ineiyu and gently exhale.
When you feel ready you may come back to a seated position.
Keep your eyes closed.
And take a moment to notice how you feel if there was any shift in your body,
In your system.
Now bring your hands into the prayer position and place your hands next to your heart.
Before we close,
I would like to share a blessing with you.
May our hearts vibrate in unconditional love.
May our minds be grounded in peace.
May our souls dance with joy.
Lokasamstha Sukhino Bhavantu.
LOKA SAMASTA SUKHINO BAVANTU Loka Samasta Sukhino Bhavantu.
May all beings be happy and free.
May we all be happy and free.
Thank you for sharing this practice with me.
Please remember to drink water and stay hydrated for the rest of your day to support your body after this inner journey.
I look forward to welcoming you again in our next moment of presence together.
Thank you.
