Sit up nice and tall in a comfortable position with your feet flat on the floor or cross-legged,
With your hands resting on your knees or in your lap,
Facing up or facing down,
Whatever is most comfortable for you.
Begin by taking some nice,
Long,
Deep breaths in and out of your nose.
All the breath during our meditation will be in and out of the nose.
Allow these to be cleansing,
Nourishing breaths,
Really signaling to your body and your mind that this is the perfect time to let go of any stress,
Any worry,
And anything no longer serving you.
And to simply be in this present moment,
Connecting with your body,
Your breath,
And your highest self,
Knowing that you're in the right place at the right time,
Doing just what you need to do for yourself.
And you can now let your breath return to its natural rhythm,
Just moving in and out all on its own.
And we'll take a moment to relax your body from head to toe,
Because when your body is nice and relaxed,
It can be easier for your mind to follow.
Let's release any tension that might be stored in your body by focusing on each body part that I name.
Rest your attention there for a moment and simply allow it to relax,
Starting with your forehead,
Moving to the muscles around and behind your eyes.
Invite your cheeks to let go.
Your mouth relaxes,
Your jaw,
And even your tongue.
As you exhale,
Feel your shoulders fall away from your ears.
Allow your arms to hang heavy and your fingertips to relax in your lap.
Your chest is filled with a sense of calm,
And your belly is nice and soft,
Filled with a sense of ease.
Your hips sink into the chair or the cushion supporting you,
And your right leg relaxes from hip to toe,
And then your left.
And I now invite you to notice the pause between each breath.
It's something you may not have ever thought of before.
You may not have noticed it's there.
When we inhale and we exhale,
There's an ever so slight pause before we inhale again.
It's not anything to manufacture or try to control.
Simply notice if it's there and place your attention on it for a moment as you breathe.
Simply noticing that very slight breathe pause after you exhale before you inhale again.
And you can let that go.
And we're now going to use a very simple but beautiful mantra for the rest of our practice.
I find it so empowering to use the mantra,
I am peace.
It reminds me that I have a peaceful center within me every moment of every day.
It never leaves me,
And I can access it any time I need to or want to.
I simply using my breath to come back to my center and remind myself that I am peace.
So on the inhale,
Silently think I am,
And on the exhale,
Peace.
I am peace.
I am peace.
Fall now ни If you notice you're distracted,
Simply come back to I AM PEACE.
I AM PEACE.
Continuing with the beautiful mantra,
I AM PEACE.
And you can let the mantra go.
I'm going to ring the bell to close the meditation,
But I invite you to sit with your eyes closed.
Enjoying the stillness and the peace.
This is a perfect time to set an intention for the next part of your day.
Spend a moment thinking of things big or small that you're grateful for,
Or say your own quiet prayer,
Whatever feels good to you.
You can wiggle your fingers and your toes,
Begin to stretch,
Move in any way that feels good,
And slowly open your eyes.
Music.
