Hello and welcome.
As we begin our guided meditation,
I would like to invite you to find a comfortable,
Easy position.
Maybe that's a seat,
Maybe that's lying down.
However,
You can really just allow yourself a moment to settle in and to soften down.
So with whatever position you chose,
If you're comfortable,
I invite you to close your eyes or maybe you just take a soft gaze in front of you.
We're really releasing all of our expectations and demands upon ourself.
A lot of times the hardest part is just showing up and you are here.
So as we begin to dive inward,
We'll take a few full,
Deep breaths,
Beginning to notice the inflow of the air through your nostrils.
And noticing when you exhale,
That air,
That warm air leaving your body.
As we inhale,
We are creating space.
And as we exhale,
We're letting that exhale soften us all the way back down into the earth.
Inhale fully.
Exhale completely.
The meditation that we'll do today is the Just This meditation.
This is one of my favorites.
So,
On your next inhale,
I invite you to silently speak the words,
Just.
Inhale,
Just.
And as you make your next exhale,
Think the words,
This.
Inhale,
Just.
Exhale,
This.
Just this.
Just what's happening in this moment,
Right here,
Right now.
Not what happened before you came to this meditation.
Not what happened earlier in the week.
Not what is to come.
Just this.
Notice the inward experience of breathing.
The natural way of your breath.
Letting every exhale allow you to slowly release any expectations,
Any demands,
Anything that does not serve you.
Allowing this awareness with every breath.
Just this.
You are present in each moment,
In each breath.
Just this.
Continuing these deep,
Full breaths.
Slowly repeating this mantra to yourself as many times as you'd like.
And knowing that you can always return to it throughout your day.
It is always here for you.
This breath.
This remembering.
Coming back again and again as many times as you need.
Presence.
Awareness.
Just this.
When you're ready,
You can slowly,
Slowly begin to invite in some gentle movements to your body.
Wiggling fingers,
Maybe toes.
You can nod your head.
Take a few shoulder,
Neck rolls.
And then slowly begin to open your eyes.
Present and aware.
Awake in your beautiful life.
Thank you.
