This is how you are arriving here today.
Whether you are seated,
Whether you are standing,
Decide that you are soft to lay down.
Find any part of your body that is touching a structure.
The structure being a pillow,
The ground,
A bed rest,
And bring all your attention there for a few moments.
That contact of the body with something else.
And notice,
Most likely all of us are kind of seated.
Notice which part of your pelvis is touching the ground more heavily.
If you are standing,
Notice your feet and which part of the foot is resting on the ground more.
Are there knees involved to you touching some structure?
Which knee is floating more?
Which one is grounded more?
Maybe on your leg or on your lap you can sense your hand on the structure of your leg.
Do you feel any warmth from that acquaintance?
Do you feel any heaviness?
Bringing your attention a little higher on your body,
Noticing around your waist and your tummy,
Any of us have clothing on,
Maybe a belt of the pants or the sweater.
Notice the fabric of whatever you are wearing in contact with your waistline.
And maybe it helps you notice a little better the movement of the belly as you breathe.
So it's not like you are feeling your belly breathing today but you are feeling the fabric around your belly that is moving as you breathe.
If you get distracted,
Because you don't really like that part of your body,
Climb right away toward your chest.
If you are women you may be wearing a bra and noticing the elastic support of that bra.
And you may not be wearing a bra because it's early morning and then in that case just sense the t-shirt you are wearing.
And again notice the movement of that piece of clothing as you inhale and exhale.
As you are breathing in there,
Climbing up toward your shoulders and that's where sometimes the hair are hanging.
Or the heavy part of your clothing is dropping there around the neck and shoulder.
Notice that your hair are in a ponytail and so there is a weight of them in the back of your neck.
Maybe you are wearing a hoodie,
So there is a weight of the hoodie dropping down your back.
Maybe your hair are just the length of your jawline around there and you can just sense that.
And maybe you have a whole braid coming down your whole spine and then feel that.
Maybe your hair are braided and attached so you don't really feel much of them.
Try to be creative into sensing the head.
As you are on your head there,
Maybe you can sense your nose breathing,
Inhaling and exhaling.
And again if you get distracted just pick up where you left me.
Maybe you left me,
You completely forgot the chest but you are at the head so pick up there.
And I'm seeing a few more breaths there around your nose.
Is there a nostril that seems to be receiving hair more than the other?
Is there a scent you are able to decipher when you are inhaling?
Maybe you have a day cream or you place an incense or a candle to burn nearby you.
Maybe it's just a familiar smell,
Scent of your house.
Maybe we'll add a moment longer.
In the scent,
In the breath.
Slowly moving around your face and finding your ears.
Maybe there is earring dangling and you can feel that with a hair on top of your hair.
Maybe there is none of the above but there is sound.
The next moment I'll ask you to pay attention to sound.
The ones that come from my screen here or the ones that come from your housing.
And let's name those sounds.
Car,
Bird,
Dog.
And try to not be judgmental about the one you appreciate more but do notice if there is some judgment that's arising with certain sounds.
Maybe there is different type of bird,
A socket that is not closed completely and you hear water dropping,
Airplanes,
Voices,
A roommate,
Your neighbors,
Passersby,
Children,
Pets.
And name those too.
Now for the next moment sensing the whole sound around you,
Imagine yourself in a bubble,
A protective bubble.
Could be transparent or colorful,
Really like a soap bubble.
Imagine each sound coming toward you,
Kind of bouncing along the edges of your bubble but not really getting at you.
Just being there,
Making,
Maybe forming a new color on the edge of that bubble.
And in there you're still seated or laying down or standing the way you've been.
But you feel safe,
This is your inner bubble of energy.
And you could even turn your palm so they are facing one another wherever they are.
But kind of making another bubble right there in your hands.
Each ball.
And see if you can imagine with your mind eye that you are inhaling in your palms and growing your bubble and exhaling again with your palm and steadying your bubble.
You're inhaling clean fresh air and you're exhaling outside your bubble.
What is not needed?
And it could be thoughts there that you've been ruminating about since we started this meditation.
Imagine them being excelled at.
Inhaling growing your space of peace.
Exhaling protecting it more.
By releasing on the outside what is not needed.
You could release it through the way you're seated in contact with the earth if it works for your imagination.
You could also release it via some kind of tube or straw like if you were scuba diving.
Let's spend a few moments with that image of you inhaling clean bright energy to serve you,
To heal you,
To make you feel happy and joyful.
And releasing anything you don't need anymore today or this coming week.
Holding your bubble,
Clearing your space,
Sensing your wellness,
Releasing the unnecessary.
And slowly bring both of those hands and your bubble toward your heart and place them right there one on top of the other.
And invite your mind to drift toward someone you think could use some peace.
Someone you think could use a place like you just created where they feel safe,
Able to heal,
A place where they could release what they don't need.
And visualize that person or that group of people and send them a wish to feel peaceful.
It could sound like the meta,
Make you feel peaceful when you find ease.
But it could be any wording that you think is important to them.
Be in another language as well if you speak another language.
And you find calm and you find peace.
May you be able to release what you don't need anymore.
And smile inward and outward.
Maybe you create a smile on your lips.
And let that sharing diffuse itself in your whole body.
Imaging in that way your bubble getting bigger and bigger as you care more and more about other people.
Maybe tinting other people's life if you live in a neighborhood that you know pretty well.
You can imagine your bubble spreading from your apartment or house toward your neighbors,
Toward your street,
Toward your county.
If you're new to the neighborhood try to remember a little bit what you've seen.
And spread your bubble with that love,
With that peace.
And maybe our bubble meets each other.
Some of you are very close by a neighborhood.
And smile if that happens.
So nice to have encountered.
And in this way all together we can spread love and peaceful feeling towards the whole United States and towards the whole world.
Bubble becomes the whole world,
The whole planet.
And breathe with that hearth in mind for a moment.
Sending love,
Releasing pollution.
Sending peace,
Releasing this harmony.
Keeping an image of this meditation in your mind,
Engraving it or taking a photo of it,
Whatever works.
Take another breath and release your hands and notice how it is for you.
How do you feel?
Slowly get ready to come back to the world as it is and open your eyes.
