Welcome.
This meditation is one you can return to in difficult moments.
We'll be using the breath as our anchor today.
The point we come back to again and again.
Start by noticing how your own breath feels today.
It's with us all day.
But do we know the sound of our own breath?
Maybe taking a deeper,
Fuller breath.
And sinking down.
Beneath thoughts,
Beneath sensations.
As if dropping all the way to the ocean floor.
To the place of stillness inside.
The presence in the stillness.
Noticing if there is a feeling or sensation.
That wants your attention today.
Distress,
Heartache,
Frustration.
Just noticing it.
Not becoming it.
Noticing where you feel it in the body.
As you breathe in,
Feeling the body expand outward.
Allowing the feeling that's here to exist inside that spaciousness.
Held in the spaciousness of you.
Without force.
As you're present with it,
You might sense a shift.
Unfolding and that's okay.
Or not holding this feeling with tightness.
We're allowing.
Coming back to the breath.
Letting the breath feel good.
Taking full breaths in and out.
Noticing how this feeling can be here.
And we can be here.
It doesn't change us.
We have this great capacity within us.
To breathe.
A hold.
To be present perhaps noticing the surroundings.
Slowly coming back and stay here as long as you like,
Return as often as you like Thank you.
