Welcome.
My name is Allie,
And thank you so much for joining me for this meditation.
Please find a comfortable seat,
Allowing the spine to be tall and long,
A sense of softness and ease along with awareness of the present moment and of how you're sitting.
You can keep your eyes open,
The soft gaze down towards the floor or table,
And then maybe blink your eyes closed.
Open them up halfway just to acquaint yourself again with the space around you,
And then let your eyelids go heavy again.
Take a big,
Deep breath in,
And exhale fully out.
This meditation practice is an opportunity to recenter yourself,
Empty your mind,
Settle in amongst the busy.
Oftentimes,
When we come to meditation,
There needs to be a little bit of time to let the thoughts run out.
As if everything has piled up in the mind,
The planning,
Anticipating,
Remembering.
And we find ourselves in this seat with a chance to empty that.
So take these first few minutes to just let the thoughts run its course.
You may have a thought.
Take a moment to acknowledge it,
And then let it go.
Bring your awareness to your breath.
Notice how it's arriving in your body,
The texture,
The rhythm,
The pace.
Notice how the breath comes in through the nostrils,
Down into the body,
And then empties out.
Begin to soften your shoulders from the inside,
As if melting.
There's a nice softness within,
A steadiness.
It sometimes feels as though the world is spinning so fast.
Take a deep breath.
And so,
As you start to slow down the breath,
And start to slow down the mind and the thoughts that come in,
Imagine,
If you will,
That the spinning of the earth is also slowing down.
And that the rotation and time is just getting a little bit slower,
Until you can sense full stillness.
Feel the weight of your body.
Let gravity do the work.
Soften heavy into those places that we tend to hold,
The shoulders,
The hips.
Slow it down.
Slow down your breath.
Let any of the thoughts that are coming in to just run out of steam.
Run its course.
And gently return to the breath.
Something will pull at your attention again.
Something in the body,
Or something in the mind.
That's normal.
Have compassion for what you're experiencing.
And instead of pushing it away,
Just slowly turn your attention and your gaze back to your breath.
Back to your breath.
Back to your breath.
And allow yourself to sit in the space between heaven and earth.
Don't try to push anything away.
Give yourself permission to just experience the fullness of the moment.
Soften again through your shoulders.
Soften again in your arms and hands.
And take a little bit of a deeper breath in.
Open your mouth and sigh it away.
Resetting does not mean you have to pull away from your life for a very long time.
It can just be a moment to reset.
Have deep compassion for your practice and for yourself.
What would you tell yourself?
Would you say you're doing a great job?
I know you've worked hard.
There's no need to worry or stress.
It all is going to unravel the way it's supposed to.
Have faith in the day.
Take another deep breath in.
Fully exhale again,
Out your mouth,
Allowing more softness to come in.
And thank yourself for pausing,
For listening.
Namaste,
Dear friends.
Namaste.
