This is a guided meditation for practice number one,
Be a yes.
Find a comfortable seated position.
Settle your sit bones into your seat and from that place begin to lengthen your spine,
Stacking one vertebrae on top of the other.
Softening the shoulders,
The jaw,
And opening through the chest.
As you open through the chest and relax back,
Feel the whole body becoming a yes.
A yes for what is possible.
A yes for being right here in this moment.
Begin to breathe through your heart center.
Breathing in through the chest and breathing out through the chest.
Breathing in the sensation of yes.
Breathing out the sensation of yes.
As you breathe in,
Whispering internally,
Yes.
As you breathe out,
Whispering internally,
Yes.
As you breathe in,
Keeping your focus on your breath.
As you sit today,
You'll notice sensations in your body.
And when you do,
Just whispering an internal yes.
If there's an aching in your hip,
Yes,
Just allowing it to be there.
As you sit today,
You'll notice that thoughts come across your mind.
Some will be joyful,
Some might be fearful,
Anxious,
Excited.
As soon as you notice your thinking,
Whispering a gentle internal yes to each thought.
As we sit today,
You'll notice that emotions arise and as they do,
Whispering a gentle yes to your full emotional landscape.
Find your whole self,
Your complete self to be just as it is.
You are whole and complete just as you are.
As each new resistance arises,
Notice and whisper a gentle yes.
Sitting now,
Focusing on the breath,
Whispering yes to everything that arises.
Everything is welcome.
Exactly.
Coming back to the breath.
And now repeating this phrase to yourself,
Who I am is whole and complete.
Sensing this intention of yes in your heart.
May we lead from a place of being a yes.
Namaste.
