Hello,
Beautiful.
Find yourself in a comfortable position as we start this meditation.
Allow your body to settle.
You do not need to prepare for this moment.
You have already arrived.
Close your eyes down.
Begin by noticing the breath.
Exactly as it is.
No changing it.
No deep breathing.
Just becoming aware.
Air entering.
Air leaving.
Notice the places in the body.
Where your breath naturally reveals itself.
Maybe the nostrils.
Your chest.
The belly.
Choose one of these places.
And rest your attention there.
Maybe you notice something,
Something simple.
Your body knows how to breathe.
Even when your mind is busy.
Even when life feels uncertain.
Your breath continues.
Quietly.
Faithfully.
Moment after moment.
Take a breath in.
Breath out.
Allow yourself to receive that support.
Now.
We begin to lengthen.
We lengthen the exhale just slightly.
We inhale naturally.
Exhale out just a little slower.
Breathing in gently.
Exhaling out.
Breathing in.
Breathing out.
As if the exhale is sending a message.
A message out to the universe.
Slow your exhale.
Make it deliberate.
Bring your awareness.
To your arms.
And as you do,
Notice how your breath follows.
Bring your awareness to the upper arms.
The elbows.
The forearms.
The hand.
Your palms.
Your fingers.
Notice any sensation.
Maybe a warmth.
Coolness.
Some tingling.
Maybe still not.
Simply notice.
Now we bring our awareness into the chest.
And the breath follows.
Bring your awareness to your ribcage.
Softening.
Bring your awareness to your upper back.
Feel the body as it breathes in and out.
Breathing itself.
Allow your breath to become slightly fuller.
Not forced.
Just available.
Receiving.
Releasing.
Move your awareness into your belly.
No need to pull it in.
No need to change.
We allow softness.
Expansion.
When we bring our awareness to the belly,
The breath automatically follows us there.
Allow the breath to move to the belly.
Bring your awareness into the hips.
The pelvis.
Your sit bones beneath you.
And the breath follows.
Softening.
Fill the support beneath you.
Notice that in this moment,
You're held.
You are safe.
Bring your awareness down the legs.
Past the thighs,
The knees.
Into the calves,
The shins.
The ankle.
Into the soles of your feet.
Through your toes.
And as you do,
The breath follows.
Bringing with it a sense of relaxation.
A feeling of calm.
Now sense the entire body breathing as one.
Breathing.
Heart beating.
Body receiving.
Nothing is separate.
Everything working together.
One experience.
One Living Presence.
Allow yourself to rest here,
All alone.
Not because everything is solved.
That you have been healed.
But because right now.
You are allowing yourself to be.
Take in a deep breath.
Gently release it out.
And know.
You have arrived here.
All.
And complete.
Namaste.
