Welcome to this guided meditation.
Today we'll connect with the breath,
The body and the heart.
So let's get into a comfortable position with your spine straight,
Hands resting where it's comfortable.
You may soften your gaze or if you're comfortable,
You may close your eyes.
Take a slow,
Deep breath in through your nose and slowly exhale through your mouth and give it a sigh if you'd like.
Take another deep breath in.
Notice your spine lengthen as you do so and exhale.
Allow yourself to return to your natural rhythm of breathing.
Just feel your body where you're sitting.
Notice where the body connects to your seat,
Where your feet or legs rest on the floor.
Notice the weight of your hands where they're resting.
Just feel yourself supported right where you are.
Now,
Turn your attention to your breath.
Maybe your focus is at the rims of your nostrils or the back of your throat.
Just notice the breath coming in and going out.
Notice how the inhale feels different from the exhale.
Maybe you experience the air as cool as it enters your nose and then warm as you exhale.
Just follow the breath with your awareness as it moves in and out of your body.
Let your mind rest here and if thoughts arise,
Simply acknowledge them.
As though you're watching clouds drift across the sky,
Just allow them to pass by and gently bring your attention back to your breath.
There's a Zen saying,
Breath is the bridge which connects life to consciousness,
Which unites your body to your thoughts.
Breath is the bridge which connects life to consciousness,
Which unites your body to your thoughts.
This reminds us that the breath is not only a physical act,
But also a sacred thread that links our inner and outer worlds.
With each inhale,
We receive life itself,
Nourishment,
Vitality,
Renewal.
With each exhale,
We release,
Letting go of tension,
Of worry,
Of what no longer serves us.
The breath is always here,
Quietly guiding us back into balance.
It draws our wandering thoughts into the present moment and anchors our awareness in the body.
In this way,
The simple act of breathing becomes a living meditation,
A gentle bridge carrying us from distraction into presence,
From separation into wholeness.
Now,
Gently bring your awareness to your upper body,
Noticing any areas of tension in your head,
Your face,
Your jaw,
Your brow,
Your shoulders.
As you become aware of them,
Breathe deeply into those areas and allow them to soften and release.
Now bring your attention to the middle of your body,
Your arms,
Your upper arms,
Your toes,
Your forearms,
Wrists,
Hands,
Fingers,
And then your back and chest,
Belly,
Hips.
Notice what sensations are present and without judgment,
No dialogue,
Just awareness.
Perhaps the gentle rise and fall of your belly as you breathe.
Maybe it's the subtle pressure of where your hands are resting.
Bring awareness now to your lower body,
Your bottom,
Your thighs,
Your knees,
Your calves,
Your thighs,
Your shins,
Ankles,
Feet,
And toes.
Feel the heaviness,
The grounding,
The support of the earth beneath you.
Now expand your awareness to your whole body,
Just as though you could see yourself glowing softly from the inside out.
Just give yourself another scan from top to bottom,
Bottom to top.
Just breathe here,
Observing,
Accepting,
Resting.
Now bring your attention to your heart center,
The place within where love and compassion grow and feel or imagine your heart beating with gratitude.
Within your inner landscape,
In your mind's eye,
Take a moment to call upon yourself.
Feel your heart fill with metta,
With loving-kindness,
And offer yourself with compassion.
May I be well.
May I live with ease.
May I find deep joy.
And you can add any blessings,
Any wishes you'd like for yourself.
May I be well.
May I live with ease.
May I find deep joy.
You may wish to place your hands over your chest,
Over your heart center.
Just feel that compassion filling up.
May I be well.
May I live with ease.
May I find deep joy.
Now call to mind someone who means a lot to you.
Someone who touches your heart in a special way.
This could be a partner,
A best friend,
A pet.
Just see them in your mind's eye.
Feel their presence.
And feel your heart swell with metta and offer them these wishes.
May you be well.
May you live with ease.
May you find deep joy.
May you be well.
May you live with ease.
May you find deep joy.
May you be well.
May you live with ease.
May you find deep joy.
Next,
Call to mind someone you've met casually.
Maybe you don't know their name,
But you see them at your favorite shop on the weekends.
Or maybe it's someone you see walking their dog in the neighborhood.
Someone you have neutral feelings toward.
And again,
Repeating a few times while feeling that metta,
That loving kindness.
Swell in your heart center as you offer your wishes to them.
May you be well.
May you live with ease.
May you find deep joy.
May you be well.
May you live with ease.
May you find deep joy.
May you be well.
May you live with ease.
May you find deep joy.
Now,
I'd like you to think of someone who you have a hard time with,
Some difficulty with.
And without judgment,
Try to feel that loving kindness,
That compassion swelling in your chest again at your heart center.
And repeat those phrases towards them.
May you be well.
May you live with ease.
May you find deep joy.
I know this may feel difficult at first,
But know that even a small wish for their well-being can contribute to a more peaceful and compassionate world.
May you be well.
May you live with ease.
May you find deep joy.
May you be well.
May you live with ease.
May you find deep joy.
And now,
Imagine this loving kindness radiating outward.
First to yourself.
Then to your loved ones.
Then to strangers and to difficult people.
And finally to all beings everywhere.
May all beings be well.
May all beings live with ease.
May all beings find deep joy.
May all beings be well.
May all beings live with ease.
May all beings find deep joy.
Just feel that metta swelling in your heart center.
And see it radiating out.
May all beings be well.
May all beings live with ease.
May all beings find deep joy.
Now,
Gently bring your awareness back to your breath.
Just your natural breath.
Notice the inhale.
Notice the exhale.
Maybe you notice the change from the beginning of the meditation to now.
Maybe there hasn't been a change at all.
And that's okay,
Either way.
Bring your attention back to your body.
Notice once again where your body meets your seat.
The weight of your hands.
The grounding of your feet.
You may wish to wiggle your fingers and toes.
Roll your shoulders.
Give yourself a gentle stretch.
And when you are ready,
Softly flutter your eyes open.
Returning to your space.
And just take a moment to notice how you feel.
A little lighter.
A little softer.
Maybe a little more open.
Just carry this calm presence with you throughout your day.
Knowing that you can always return to your breath whenever you need grounding.
