I'll be guiding you through a restorative meditation today.
This practice is for moments when the world feels unsettled.
When things feel uncertain,
Noisy or hard to hold.
There is a lot happening in the world and inside each one of us.
So before anything else,
Let's slow the breath and let the body know it doesn't have to rush.
Find a position that feels supportive for you here today,
Seated or resting.
If it feels comfortable,
Let your eyes close or gently soften your gaze.
Begin by noticing the breath as it is,
No effort,
No correction.
Notice the quiet rhythm of the breath,
Breathing in,
Breathing out.
Now,
Without forcing anything,
See if the exhale can lengthen just slightly.
It's as if the body is sighing,
As if you're letting something go.
Inhale naturally.
Exhale slowly.
Again,
Inhale gently and allow the breath out to soften the body.
Let your breath become your first place of arrival.
If the mind begins to wander,
That's okay.
Simply notice and return to the breath.
Each time you breathe out,
Imagine the nervous system settling,
Like water slowly becoming still.
You might quietly remind yourself,
I am here.
I am breathing.
This moment is holding me.
Now imagine that beneath all the movement,
All the chaos,
There's a quiet,
Steady place inside you.
You don't have to search for it.
It's already there.
It's the part of you that can witness.
The part of you that can breathe.
The part that can stay.
Rest here for a few breaths.
Just sitting.
Just breathing.
Just being.
If emotions rise,
Let them.
If tears come,
Let them.
This is not weakness.
This is meeting the chaos of the world from your calm center.
This is the body releasing what it has been holding.
Take five deep,
Nourishing breaths in and out.
So often we try to outrun discomfort,
But breath invites us to stay.
As you inhale,
Imagine making a little space around your heart.
And as you exhale,
Imagine softening around whatever is there.
Inhale spaciousness.
Exhale,
Softening.
Again,
Inhale spaciousness,
Exhale softening.
You don't need the discomfort,
The chaos to disappear.
Remember you only need to stay present in this moment with your breath,
Your heart and your experience.
Breathe in,
Creating room.
Breathe out.
Let the body soften.
Place one hand on your belly,
The other on your heart,
And notice the rise of the breath under your hands.
Feel the rise and fall of your belly as you breathe in and out.
Inhale,
The body softens and expands.
Exhale,
The belly gently falls.
Let the breath move you.
With each exhale,
Silently repeat,
Soften,
Release,
Soften,
Release,
Soften,
Release.
Allow the shoulders to drop,
Jaw relaxed,
Creating a different rhythm for our breath now.
Inhale slowly through the nose for a count of four,
Pause briefly at the top,
Just a moment,
Then exhale through the nose or mouth for a count of six.
Longer out,
Then in.
Again,
Inhaling for four,
Exhaling for six.
Do that five times.
Let the exhale carry you downward into the body,
Into the present moment.
You don't need to release everything today.
Just notice what softens each time you breathe out.
The breath is teaching the body that it can let go a little at a time.
If thoughts arise,
Acknowledge them gently and return to the feeling of breathing.
Inhale,
I am here.
Exhale,
I can soften.
Inhale,
I am here.
Exhale,
Release.
Inhale,
Center.
Exhale,
Soften.
Allow this rhythm to carry you as we begin to gently breathe in and out.
Take one last deep breath in through the nose,
And a long slow breath out through the mouth.
Remember my friend,
That even in a storm of chaos,
You can always return to your calm center.
Just like a hurricane,
Where it creates damage and chaos,
In the center of the hurricane is the calm center.
Inside you,
You can return to your calm center.
So as you go out into the world that may seem topsy-turvy,
That may seem full of chaos,
You are meeting this world from your calmest,
Most centered self.
Thank you for watching.
