Welcome.
I'm so glad you're here.
Right now your mind might be busy,
Running numbers,
Running scenarios,
Circling the same thought again and again.
This meditation isn't going to ask it to stop.
Instead we're going to go somewhere underneath the noise,
A place that's still there even when your mind is loud,
And we're going to do it in five breaths.
So find a comfortable position.
Lying down or sitting both works.
As long as you're supported.
Let your arms rest heavy,
Your legs go loose.
Let your jaw unclench,
Your shoulders drop.
And when you're ready,
Gently close your eyes.
We are going to take 5 breaths together,
Each one has a purpose,
Each one asks something simple of you.
Just to breathe,
To hold for a moment,
And to let go.
The first breath is for arriving.
Take a long breath in through your nose.
And as you hold at the top.
Feel yourself land here,
In this body,
Away from wherever your mind has been running.
And with a long exhale,
Let your shoulders drop an inch further than they were and allow yourself to arrive,
In this moment,
Safely.
And calm.
The second breath is for the alarm.
Take a long breath in.
And as you hold at the top,
Notice this.
Your body reacts to a worried thought the same way it reacts to real danger.
But nothing is actually happening to you right now.
As you exhale.
Allow your body to stand down.
The third breath is for setting it down.
Breathe in through your nose.
And as you hold at the top.
Picture whatever you're carrying.
The money worry.
The unknown,
The thought on repeat,
And rest it down on the ground beside you,
Not gone,
Just no longer in your hands,
And take a long exhale and feel your hands go light.
The fourth breath is for the not knowing.
Breathe in.
.
.
And as you hold at the top,
Let yourself off the hook.
You don't have to know how it turns out.
Not knowing isn't danger,
It's just not yet.
And exhale and let that be enough for now.
The fifth and final breath is for coming back.
Breathe in.
.
.
And as you hold at the top.
Know that this breath is here any time the noise finds you again.
You don't need anything else to come back to yourself.
And exhale slow and complete.
That loosening is yours to keep,
A reminder that your mind can put something down,
Even for a few minutes,
And pick it back up later if it needs to.
Now silently say this to yourself and let it settle.
I don't have to solve this right now.
I am allowed to rest while the answer is still unknown.
Let that land.
Let it be true.
Now very gently begin to bring your awareness back to the room around you.
Notice the sounds nearby whatever they are.
Feel the weight of your body against whatever is supporting it.
Wiggle your fingers,
Your toes.
Take one last breath in.
.
.
.
Hold it.
And exhale slowly and completely.
And when you're ready,
Open.
You've just given your mind something it doesn't get very often.
Permission to put something down without needing to solve it first.
Keep that with you today.
And whenever the noise finds you again,
You know the way back.
Sending you love and light for everything this day brings.
