Welcome to this meditation.
I would really love that this meditation brings you peace,
Calm and freedom from your thinking mind whenever you need it.
As we come into this time of a quiet mind together,
Set an intention to be focused,
Fully present and to keep coming back anytime you drift off.
And know that you have my commitment to being fully present with you as we meditate together.
Make sure your body is as comfortable as possible,
Making any final adjustments that you need to.
And let's take a few really slow and deep breaths together.
Inhaling right down into your belly and exhaling with a long and soft sigh.
Breathing in and breathing out.
Inhaling low and slow.
Exhaling just letting it all go.
Deep breath in,
Long breath out.
Inhaling,
Really taking your time.
Exhaling,
Let your whole body soften.
Aware of the in-breath.
Aware of the out-breath.
Breath coming in and breath going out.
I invite you to slow down,
Really take your time.
Inhaling like you have all the time.
And exhaling,
Just giving it all.
And whenever you're ready,
Just let your breath.
Not changing it,
Not controlling it,
Not thinking about your breath.
Feeling the subtle sensation in the inner passageways of your nostrils.
The gentle rise and fall of your body as it breathes.
And now begin to count your breath.
Inhaling,
Counting,
And exhaling,
Counting too.
Anytime you lose count,
Simply start again from what.
And now let the counting stop.
Welcome the feeling of your whole body.
Feel where your body meets the surface beneath.
And just let the weight of your whole body fall into that support.
Feel the inside of the mouth resting.
The edges of the jaw loosening.
Surrendering gravity.
Let your whole face soften.
Feel the weight of the eyes.
And let your eyes soften right back.
Muscles around eye,
Releasing,
Letting go.
The feeling behind eyes softening.
Let your shoulders soften.
Arms releasing their weight.
The simple experience.
Hands just the feeling.
Right now,
In this moment.
Hands gently coming back anytime you leave.
Giving up the weight of the legs.
Every muscle in your whole body releasing and letting go.
The whole body deeply relaxed.
Softening,
Maybe just a little more.
I invite you this very moment to drop everything that has happened in the last few hours.
To drop whatever might happen in the next few hours.
To trust that life is taking care of itself.
No effort required.
Be wide open to this whole moment.
Aware of the sounds.
Sounds in the distance.
Sounds nearby.
Noting each sound without getting involved.
Be wide open to every movement of mind.
Like a cat waiting for a mouth to come out of its hole.
Aware and alert.
When will the next thought arise?
What will it be?
Just quietly watching.
As you rest here quietly.
Let your mind and body really hear,
Receive and feel these words.
Right now,
Nothing is being asked of you.
Nothing to do.
Nowhere to go.
Nothing to think about.
Nothing to control.
Nothing to get.
Nothing to make happen.
And no good achieve.
Giving your mind and body a complete break.
Complete break activity.
Right now,
You have full permission just to be here.
Do absolutely nothing.
Melting into the simple effortless space of just being.
Now welcome the feeling of your body once more.
Your body,
A mass of sensation.
Waves of vibration.
Let's take a few more.
So slow and deep breath.
Inhaling right down into your belly.
Exhaling with a long and soft sigh.
Breathing in.
Breathing out.
Inhaling low and slow.
Exhaling.
Just giving it all.
Deep breath in.
Long breath out.
Inhaling like you have in the water.
And exhaling.
Just letting it all.
Check in with your body.
Listening to what your body needs.
Perhaps your body wants to sleep.
Continue resting.
Maybe it's ready to move.
Either way.
Let your body move whenever it's ready.
Making the transition back to the wide awake state.
Rooted in your ground of being.
Meeting yourself.
Others.
And whatever's coming next.
From the kindness and compassion of your deepest being.
Thank you for joining me for this meditation.
