Here we are,
The final meditation of this three part series.
First of all Congratulations on making it this far.
Seriously though.
Give yourself a big pat on the back because staying committed for three days is a huge deal.
Take this moment.
Right now.
To show some appreciation for yourself.
Close your eyes.
Take a deep breath in.
And as you exhale out,
Bring a big smile to your face.
That smile is for you.
For continuing to show up.
Be proud of yourself.
We need more of that in our lives.
So now that we're here with our eyes closed.
And ready for our final meditation.
I'm gonna leave you with the truth about this practice.
There is no end goal.
Just let that sink in.
Most of us do things with a certain outcome in mind.
Meditation is different.
It's a practice of liberation.
Not for a while.
If there is an attachment to a certain outcome.
Then we lose sight of the essence of meditation.
The key is to let go of the expectations that you have to feel a certain way.
Or experience the same kind of meditation you had yesterday.
This usually begins to happen when you experience a meditation where you feel like you're on cloud nine.
You're on a meditation high.
Experiencing a moment of complete bliss.
Or for the first time,
Feeling like you could actually hear the sound of your own breath.
And take a moment to finally find some peace and quiet.
So this experience then becomes the expectation of meditation.
And we then become scavengers,
Trying to seek out this same high.
If you want to stay consistent with this practice.
Don't compare your meditations.
When we don't compare.
Every time is perfect.
So with this sitting,
Right now,
We're gonna wipe the slate clean.
Let go of how you felt in yesterday's practice or the day before.
And approach today's practice like it's the first time you're meditating.
Staying open and accepting of whatever arises in your meditation.
Let us begin.
Today is a new day.
A fresh start and a chance to start over again.
It's never too late,
Because there is always now.
Settling in.
Getting comfortable.
And closing down the eyes if you haven't already as we begin the practice.
Allowing the body to settle and be still.
Making any adjustments to feel more at ease.
Now before we dive in.
Imagining there is a door right in front of you.
And beside the door.
LizaBox.
The room that lies ahead is a sacred space.
A sanctuary where you can let go of all the doing and just be.
Before you enter this room,
I invite you to place any doubts,
Worries,
Stresses,
Thoughts about conversations of the past.
To-do list for today.
Plans for the future,
For your work.
Your personal life,
Your health.
Any little thing that has been consuming your mental energy.
Place it all in that box.
That box isn't going to go anywhere.
In fact,
It will still be there when you make your way out of the room.
But for now.
.
.
Give yourself permission to let it go for just a moment.
To let it slide off your shoulders.
As you give yourself the gift to reconnect with yourself.
As you put all your baggage in the box.
Gently place the lid over the top and make your way into the room.
Taking a spot in the most comfortable area you see.
Getting cozy.
As you take a deep,
Full belly breath in.
And sigh it out through the mouth.
You're here.
Right now.
With your body.
Your mind.
And your breath.
All in perfect harmony.
Nowhere to go.
Nowhere to be.
Other than in this moment.
Right here,
Right now.
Feeling the weight of your body supported by the surface of the ground.
Nestling deeper into the comfort of your own body.
As you sit in this peaceful place of observation.
Can you become a silent observer?
Simply noticing and becoming aware of every sensation that arises to the surface.
Tightness,
Pulling.
The feeling of tension.
Perhaps a hollowness.
Or even a tingling.
Welcome them all in as a silent observer.
Sitting.
Watching.
Noticing.
Without resisting whatever arises.
Now gently drawing your attention to your breath.
You may have drifted,
And that's okay.
Kindly bringing your focus.
Back to your next inhale.
We're going to practice a four-part breathing technique.
Also known as box breathing.
We inhale for four,
Hold for four.
Exhale for the count of four and hold for four.
By slowing down our breath,
We can drop into our parasympathetic nervous system.
Which is our rest and digest system.
A cool,
Calm,
Collected state.
So exhaling to begin.
Before inhaling for 2,
3,
4,
Hold 2,
3,
4,
Exhale two.
3.
.
.
4.
.
.
Hold two three four inhale two three home.
2.
.
.
3.
.
.
4.
.
.
Exhale two.
3.
.
.
4.
.
.
Pull to release 3 4 Inhale.
Hold.
Exhale.
Hold.
Breathing in fully,
Two,
Three.
Home.
Exhale.
Home.
Following along now at your own pace,
Counting for yourself.
Noticing each and every detail of your breath here how it feels to suspend the breath.
And then let it go.
Packing your final.
Cycle him.
Then letting go of the counts and coming back to your natural breath.
Sitting in the presence of whatever feeling is currently here right now.
Noticing how you were feeling in this moment.
Perhaps you noticed a shift in how you're feeling now compared to the start of this practice.
Just relishing in this moment.
As we begin to bring this practice to a close.
I invite you to bring the two corners of your mouth upwards.
As a smile starts to form on your face.
Bring to mind one thing you're grateful for right now.
Allowing this feeling to emanate from your body.
And taking this frequency of gratitude with you as you go about your day.
And we begin to focus on the good.
More good comes into our lives.
Taking a final breath here.
As you begin to invite some gentle movement into your body.
It's now time to make your way out of the room you sat in.
The box is there waiting for you.
But you now have a choice.
You can either pick up the baggage.
Or continue to walk past with a smile on your face.
The choice is yours.
Feel free to savour this moment a little longer.
And when this feels complete.
I invite you to set a timer for 10 minutes.
To journal on whatever came through for you.
Maybe you can reflect on the things that you left in the box that are no longer serving you anymore.
Happy journaling!
Sending you lots of love and light.
Namaste.
Which means the light and goodness in me.
Seize the light and goodness in you.
