Here you are,
Welcome.
Sometimes life moves like the tide,
Flowing in and out with ease and then without even noticing we begin to hold.
A thought,
A story,
A habit,
A little piece of ourselves that tightens.
It might be in the body,
A small ache,
A pause in the breath or somewhere deeper in the heart in our words,
In the quiet space within.
This meditation is a gentle return to flow,
An invitation to soften what feels rigid,
To listen to the wisdom of your body and to allow peace to ripple through every room of your being.
So let's make yourself comfortable and cozy on down with me,
A fudge.
Let the sound of the breath guide you and take a long slow deep breath in through your nose and exhale gently and if you haven't already,
You may softly close your eyes and now once again take a long slow deep breath in through your nose and hold it and exhale gently through your nose.
One more time,
A long slow deep breath in through your nose,
The slower you go,
The deeper the breath.
Hold it at the top and release gently,
Fully out through your nose and allow the rhythm of your breath to soften,
Allow the ground to hold you,
Allow yourself to be here right now.
This moment is a gift,
Like every day is a gift and right now,
Right here,
Your breath this very breath is enough.
Allow your awareness to gently move into your body,
Feel the crown of your head soften,
The space around your eyes ease,
Your jaw relax,
Your throat,
Your shoulders,
Your chest soften and relax,
Your belly,
Each breath softening you more and more,
Feel the weight of your arms,
Your hands,
The length of your back,
The depth of your hips,
Down into your legs,
Your knees,
Your ankles and your feet,
The whole body sinking,
Safe.
Wherever the body feels open,
Simply notice and wherever the body may feel rigid,
Simply notice that too or do anything with what is.
Now with your breath as your anchor,
We'll gently explore the five realms of life,
The first being the physical realm,
How does your body feel in this moment,
Is there a flow,
Is there tightness or stuck,
Heaviness,
Simply notice how does your body feel in this moment.
Next is the emotional realm,
Without pushing,
Just see if you can notice,
Is there a feeling present,
Let it arise,
Don't think it,
If emotions come up,
Just let them be,
Know that it's a safe space,
No need to push things away or grip,
Just let them come,
They're welcome.
Next we'll visit the material realm,
Your sense of resources,
Stuff,
Stability,
Enoughness,
How does this feel,
Does this feel spacious,
Maybe there's some constriction,
However it feels,
Just welcome it,
Notice it,
Don't try to change it,
Just be with it.
Next let's visit the spiritual realm,
Your connection to something greater,
Your higher self,
The universal energies,
How does this realm,
Spiritual realm feel,
Does it feel close,
Far away or somewhere in between,
Again just notice if nothing comes then that's perfect too,
The realm of relationships,
Friendships,
Love,
Connections in your life,
Is there harmony here,
How does this feel in your body,
Is there flow,
Softening or maybe there's some stuckness,
Heaviness.
Now let's take a few deep breaths here,
And feel where one of these realms,
One of these five realms touches your body right now,
Which one of the five realms in your body right now,
And which of the realms that you sense rigidity or stuckness or heaviness,
Can you simply stay there,
Not thinking it,
Inviting your mind into it,
Just in your body,
Where do you feel that,
No need to get into stories,
Is there a place in your body where you can feel that,
And if so you might put your hand there,
Place your fingers on top of that space that feels comfortable,
And stay with that place in your body,
Without forcing,
See if you can let the story rise,
What is the story,
For some it's light,
And if nothing comes,
That too is perfect,
Now gently ask within,
What here is no longer true,
What may be released so that flow can return,
Or perhaps if it's not yet time to let go,
What intention wishes to rise here,
And trust what comes,
Trust what doesn't,
By allowing the mantra to carry us,
Om shanti shanti shanti,
Meaning peace in the body,
Peace in the mind,
And peace in the spirit,
Begin by whispering it inwardly with your breath,
And then let it become more and more silent,
Like it's simply vibrating in the heart of your being,
And don't worry,
I'll watch the time,
Just keep repeating the mantra over and over,
Om shanti shanti shanti,
And when your mind wanders,
And it will,
Just effortlessly and gently return yourself,
Feel the silence that remains,
Feel the softness in your body,
The stillness in your mind,
The peace in your spirit,
And take a final breath deep into your nose,
And just sigh it out,
Feel the gratitude for your body,
For this moment,
For the gift of this day,
And when you're ready,
Slowly,
Gently open your eyes,
You are whole,
You are flowing,
You are here,
Thank you for meditating with me,
Have an amazing rest of your day,
Namaste.
