Let's make any final adjustments that you need to so that we can be still together.
And as I read this poem really let your system feel and receive the words.
So the poet is an American lady called Donna Falls and this poem is called Walk Slowly and it goes like this.
It only takes a reminder to breathe,
A moment to be still and just like that something in me settles,
Softens,
Makes space for imperfection.
The harsh voice of judgement drops to a whisper and I remember again that life isn't a relay race,
That we will all cross the finish line,
That waking up to life is what we were born for.
As many times as I forget,
Catch myself charging forward without even knowing where I'm going,
That many times I can make the choice to stop,
To breathe and be and walk slowly into the mystery.
It only takes a reminder to breathe,
A moment to be still and just like that something in me settles,
Softens,
Makes space for imperfection.
The harsh voice of judgement drops to a whisper and I remember again that life isn't a relay race,
That we will all cross the finish line,
That waking up to life is what we were born for.
And as many times as I forget,
Catch myself charging forward without even knowing where I'm going,
That many times I can make the choice to stop,
To breathe and be and walk slowly into the mystery.
So beautiful beings.
Let's walk slowly together into the mystery where all of our challenges fall away and there's no problem to solve.
And this right now is a reminder to breathe.
And so let's take our time and let's walk slowly into the mystery via our breath.
Be placing one hand over your heart and the other over your abdomen or anywhere else that you feel your body needs your love and care and attention.
And then ever so slowly let's just breathe together.
Inhaling right down deep into the belly and exhaling with a deep releasing sigh of relief.
Let's really,
Really go slow,
Feeling the breath as it moves and notice that as your breath leads you into a stillness that is right here really close.
Notice how something in you settles,
Softens and makes space for imperfection.
Just allow the breath to deepen,
You don't have to get it right but just let your body breathe and with every breath out feel the relief that that space for imperfection offers.
Everything heaves a sigh of relief when it doesn't have to be perfect.
The body,
The mind and the world relieved of having to be a particular way.
Just notice the quality of your breath,
Notice the places in you that maybe need to soften a little more so that you can receive a drop more breath.
The air in you wants to settle and soften so that the harsh voice of judgement drops to a whisper but without any trying let your breath be the only thing that matters right now.
The sensation in the inner passageways of your nostrils,
The temperature of the breath,
The movement of your body as it breathes.
Noticing it all and any time your mind wanders,
No matter how many times that happens,
That many times you can make the choice to come back,
To leave the world behind just for now and just to breathe.
Notice that moment just before inhalation becomes exhalation and let that exhalation lead you to your true self,
The one that is free of all human concerns.
Just body,
Breathing,
Right now,
The breath,
Breathing you.
By moment,
By moment,
By moment.
Only be here for yourself this evening,
Just your presence is enough and let's hold the body in that presence,
Feeling the immediate sensation of your whole body and feel the sensation of your whole body right now.
Feel where your body right now is making contact with whatever support is beneath and completely give up the weight of your whole body to that support.
Feel the immediate sensation in the palms of your hands and give that sensation time.
Right now just being here and giving your full attention to the immediate feeling,
The immediate sensation of your whole body,
Palms of hands,
Without looking for a past and without imagining the experience.
But being fully here for the actual feeling,
Palms of hands and let that sensation be.
Palms of hands unfold naturally without getting involved.
Just the direct,
Immediate feeling.
Palms of hands.
Thumbs.
Second fingers.
Third.
Fourth.
Fifth.
Sixth.
Seventh.
Eighth.
Ninth.
Tenth.
Twelfth.
Twelfth.
Twelfth.
Third.
Fourth.
Fifth.
Sixth.
Seventh.
Eighth.
Ninth.
Tenth.
Twelfth.
Twelfth.
Twelfth.
Fifth.
Sixth.
Seventh.
Eighth.
Ninth.
Tenth.
Twelfth.
Twelfth.
Twelfth.
Sixth.
Seventh.
Eighth.
Ninth.
Twelfth.
Twelfth.
Twelfth.
Twelfth.
Fifth.
Sixth.
Seventh.
Eighth.
Ninth.
Twelfth.
Fifth.
Sixth.
Seventh.
Eighth.
Ninth.
Twelfth.
Fifth.
Sixth.
Seventh.
Eighth.
Ninth.
Twelfth.
Fifth.
Sixth.
Seventh.
Eighth.
Ninth.
Twelfth.
Fifth.
Sixth.
Seventh.
Eighth.
Ninth.
Twelfth.
Seventh.
Eighth.
Ninth.
Twelfth.
Fifth.
Sixth.
Ninth.
Eighth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
Ninth.
The left shoulder blade.
The parts of your back that make contact with the surface beneath.
Not thinking about that contact but feeling it right now.
And really let your shoulders give up.
All that's being held.
Feel the abdomen as it gently moves.
The breath just happening all by itself.
The right hip.
The left hip.
Hips releasing their weight.
The right hip.
Hips releasing their weight.
The left hip.
Hips releasing their weight.
The right hip.
Hips releasing their weight.
The left hip.
Hips releasing their weight.
The right hip.
Hips releasing their weight.
The left hip.
Hips releasing their weight.
The right hip.
Hips releasing their weight.
The left hip.
Hips releasing their weight.
The right hip.
Hips releasing their weight.
The left hip.
Hips releasing their weight.
The right hip.
The tip of the tailbone to the top of the head.
The whole midline of the body softening,
Releasing and letting go.
Feeling the weight of the whole head.
Whole head.
And completely release that weight.
And just take a moment to check in.
And notice where your attention is right now.
Remembering that with every distraction that arises.
That you can make the loving choice to return to stillness.
And to really being here.
Right now in this moment feel where your head meets the pillow.
And let the weight of your whole head sink into that support.
Let your eyes soften right back.
Brain giving up its weight.
Tongue resting in the mouth.
Lower jaw surrendering to gravity.
Throat settling.
Noticing the feeling behind eyes.
And give that feeling space to soften and expand.
In your awareness.
Feeling the whole body.
The whole body.
And maybe let your body soften a little more.
Giving it space.
To be imperfect.
So dear friends.
Let's drop together now into simply being.
And as you do.
As you just let any trace of trying fall away.
As you just completely give up.
Trying to interact with or figure out.
The past.
The future.
Or even what's here right now.
Just let yourself be here.
And any time you are pulled back.
Remember you can always make the choice to return.
And so let's just be here together as one.
Just being.
As you rest.
In and as.
The mystery.
That is unfolding moment by moment.
Welcome the presence.
Of the body.
Feeling its aliveness.
Here we are.
Right now.
Together.
Alive.
Sharing.
This precious moment together.
Feel the sensation in the hands.
Without imagining or referring to an image.
Just the direct feeling.
Hands.
Feet.
Hands.
Just the direct feeling.
Hands.
Feel the pulsation as your heart beats.
The rhythm as your breath moves.
The touch of air on the skin.
And maybe your body can shed.
An even deeper layer.
Of holding.
Just letting it all go.
And once again let's breathe.
Really slowly together.
Letting your breath go really low.
Breathing right down into the pelvic floor.
Wide into the chest.
And then just.
Abandoning the exhalation.
With a long and soft sigh.
It only takes a reminder to breathe.
A moment to be still.
And just like that.
Something in us.
Settles.
And then.
Settles.
Softens.
And makes space for imperfection.
So right now just give all of your attention.
To your breath.
Your breath.
Don't let your mind.
Convince you that something else is more important.
Right now than.
The simplicity of your breath.
Really be here for it.
Feeling the breath as it moves.
Drinking it in.
And with every exhalation.
Feel the settling.
Your nervous system.
Deeply at rest.
Your nervous system so grateful.
For these slow.
Low breaths.
Your whole system so grateful.
For your breath.
Your nervous system so grateful.
For these moments of stillness.
For the remembering.
Of what's real and true.
And for the trusting that here is where all.
All of your answers are.
We don't find those answers.
In over thinking.
Over analysing.
But just by.
Breathing into that stillness.
And allowing.
And allowing your truth.
Your wisdom to bubble up.
So as we breathe.
Together.
Let's call forward a prayer.
For our lives.
Namah Shivaya.
Ooooo.
Your heart so grateful.
For this moment of checking in.
Ooooo.
Namah Shivaya.
What really matters to you.
Namah Shivaya.
Gurave.
Sachitananda.
What you really.
Really long for in this life.
Nishprapanchaya.
Shantaya.
Yeah and then.
Ask.
For whatever help.
You may need.
Remembering that you're not alone.
And that we all.
Need.
Help sometimes.
So just taking a moment to check in.
With what you need.
Ooooo.
And trust that in one form or another.
That help will come.
Ooooo.
Shivaya.
Ooooo.
And then let's.
Spend some time in deep gratitude.
For all that we have.
Namah.
Shivaya.
What are you grateful for.
In this life.
Shivaya.
Namah.
Shivaya.
And just taking a moment to recognize.
How lucky we are.
To have the time and space.
To come together like this.
So lucky.
Because it's in these moments.
Of remembering that.
We find the strength.
To face whatever challenges.
Life brings.
What a blessing.
So important to.
Take some time in our day when.
The harsh voice of judgment.
Is allowed to drop to a whisper.
And to take time to remember that life isn't a relay race.
That waking up to life is.
What we were born for.
Shivaya.
And just remembering.
As we go about our day.
That we can make the choice.
To stop.
To breathe and be.
And walk slowly into the mystery.
You know but it's.
It's the meditation practice.
That in my experience.
Shivaya.
Gives rise to these moments of remembering.
In the midst of our busy lives.
By making this commitment.
To stopping and being still.
We make ourselves more prone.
To those moments of consciousness.
That oh I haven't been breathing.
Properly.
I'm rushing around.
I'm charging forward without even knowing where I'm going.
And so.
Thank you.
Friends for creating this space together.
Where we.
We just remember.
That that's possible.
So take a moment to feel.
What it is your body needs now.
And maybe your body.
Wants to continue resting.
And maybe it wants to move.
And the invitation is to continue.
To go slowly.
Don't let the harsh voice of judgement.
Ease it's volume.
See if you can stay anchored.
In that space where.
You know that all is well.
And that may not make sense to your mind.
But there's just a knowing.
That all is as it should be.
So.
I hope you have a great week.
And.
I hope you have a peaceful week.
And.
That you're able to walk slowly.
And enjoy the moments.
Of our precious lives.
So thank you.
