Find a comfortable position that doesn't require muscular engagement and just take a moment to settle in.
Invite your eyes to close.
Get your wiggles out.
Invite your focus to the natural rhythm of your breath.
There's no need to change or alter anything about it just yet.
Just simply notice.
Feel your inhales expand your body,
Your lungs,
And your exhales soften it.
Take a moment here to just be present with your breath.
Oftentimes we're told in our meditation practice that it's about completely silencing our minds.
And this just isn't necessarily true for if we didn't have our minds and our thoughts we wouldn't be able to experience the journey to our pure soul,
This journey home.
Take a moment to observe your mind here.
Notice your thoughts but without creating any attachment to them because it's really okay to have thoughts.
They might be happy or sad.
It's okay if they're unpleasant.
Just observe.
Observe and then gently invite your focus back to your breath.
This is how we come home to our souls.
By not attaching to our thoughts they are unable to control us.
Keep coming back to your breath as your thoughts arise.
Take some time here.
So so and if your mind strays far just remind yourself there's always an opportunity to begin again.
There's always a chance to return back to your breath on the next inhale.
So so our minds are complex and powerful places.
They are a vehicle to really experience our truest form,
Our highest self.
But really just like the cars we drive to get from one place to another at some point we must step outside of our thoughts,
Leave the vehicle behind,
And just experience,
Just be.
This though like everything else takes time and continued practice.
Notice your thoughts.
Come back to your breath.
So yes it takes time and continued practice to realize that it's okay to have thoughts that are unsettling.
To allow yourself to sit with them and eventually let them dissipate as you keep inviting your focus back to your breath.
Because just like everything else in life our thoughts are temporary and non-lasting.
When the Buddha settled into a seat and stayed in meditation he would stay for such extensive amounts of time and he always got the same questions when coming out.
How did you sit for so long?
Didn't you get hungry?
Didn't you want to scratch an itch?
And his response was always the same and in Buddhism it's called anicca,
Impermanence.
The Buddha explained that if you sit with a sensation,
A thought,
Or feeling,
Even an emotion,
For just long enough,
If you just observe it eventually it will soften away.
With that softening and your focus on your breath you then become fully present.
Notice the stillness of your body here.
Notice the soft edges of your mind.
Notice the soft edges of your mind.
Notice the natural flow of your breath.
And with your focus on your breath,
Remind yourself here you are strong,
You are resilient,
You are capable of such beautiful things because beautiful things already lie within.
Your soul has valleys deeper and mountains higher than your mind can possibly imagine.
Places full of colors you have yet to see,
Emotions you have yet to feel,
And love you have yet to experience.
All you need to do is keep coming back to your breath.
Keep using your mind as a vehicle to drive to your soul,
To let your thoughts go and be fully present.
This practice is always here for you.
Guide your focus back to your breath.
Notice your inhales expand your lungs,
And your exhales soften everything.
Notice your physical body here,
Gently relaxed and soft.
Tune into the space that surrounds you.
Come back to this healing aura.
And when you're ready,
Open your eyes.
