We're going to use a beautiful mantra in our practice today.
It's actually one of my favorites and I hope you enjoy it as much as I do.
So I invite you now to sit up nice and tall with your feet firmly planted on the floor or cross-legged if you're on a cushion or your couch or whatever is comfortable for you.
And you can close your eyes and begin taking nice long deep breaths in and out of your nose.
Your hands can be resting on your knees or in your lap,
Facing down or facing up,
Whatever is most comfortable for you.
And as you take these nice long deep breaths,
Allow them to truly be cleansing and nourishing breaths,
Signaling to your body and your mind that this is the perfect time for you to simply be present in this moment.
Sinking deeper into this moment and allowing yourself the gift,
Giving yourself the gift of being here and now,
Just for a few moments at least.
You can let your breath return to its natural rhythm,
Just moving in and out all on its own as if we're on autopilot.
And take a moment to check in with your body and see how you feel in this moment.
We'll check in again at the end of the meditation.
Are you holding tension anywhere?
Do you feel a tightness anywhere?
If so,
Breathe into it,
Feel your body relax even more.
Adding special attention to your face,
Your chest,
Really filling your chest with a sense of calm and your belly,
Filling your belly with a sense of ease,
Peace.
Just filling your body,
Sink even more into relaxation right now.
And I invite you to connect even deeper with your breath and your body by really taking a moment to feel your rib cage expand and contract as you breathe.
As you inhale,
Really notice how your rib cage expands.
And as you exhale,
Focus on that contraction.
So you're feeling expansion and contraction with each breath.
You're doing great.
Just allow yourself to really be with that expansion and contraction in this moment.
And you can let that go.
And we'll bring our beautiful mantra into our practice today.
As I said,
It's one of my favorites.
The mantra is all is well.
All is well.
On the inhale,
All and on the exhale is well.
You will silently think this to yourself.
All is well.
And what I love about this mantra is that even though things may not be perfect outside of your meditation,
Something may be going on in your life that feels challenging or events that are happening in the world may bring you anxiety or stress.
And that may still be there outside of your meditation.
But right now,
In this moment,
We are giving ourselves a gift of knowing as we sit here and breathe that all is well.
Right now,
In this moment,
In our meditation,
All is well.
Right now,
In this present moment.
So I invite you to silently repeat the mantra to yourself on your inhale,
All on your exhale as well.
All is well.
You're giving yourself a beautiful break from whatever is happening outside of your practice and focusing on how everything is really okay and perfect in this moment.
All is well.
If your mind begins to wander,
With compassion,
Simply bring yourself back to your mantra all is well.
All is well.
We're going to stay with the mantra for just another moment.
All is well.
You can let the mantra go.
And I'm going to ring the bell to close our meditation.
But I invite you to sit in silence for another moment and check in with your body and see how it feels now after using the mantra and doing your meditation.
Do you feel more ease and more calm in your body?
Is there less stress and tension that you're feeling?
It's always wonderful to check in after your meditation and see how things are feeling for you,
How things feel different and calmer and more peaceful.
And then you can take this calm and this peace into the rest of your day with you for everything that you do coming forward in your day.
All is well.
You can give yourself a nice stretch,
Wiggle your fingers,
Your toes,
Move in any way that feels good to you.
And when you feel ready,
You can open your eyes first with a downward gaze.
Look at the floor in front of you for a moment.
And when you feel ready,
You can open your eyes all the way.
Thank you.
