Starting from where you are.
We love big dramatic ideas of change because fantasy is appealing,
But real change starts here and now.
Goal setting has its place and it can be inspiring at times to imagine ourselves happier and healthier,
But really all of the changes that we need to make will begin in the present.
Each moment we have the ability to choose what is best for us.
In fact,
We will usually make the right choice if we are grounded in reality,
The here and now.
Of course,
This takes practice.
It's not what we're necessarily used to doing,
Yet despite our beliefs and stories to the contrary,
We're actually more at peace when we're in the present.
This simple breathing meditation is used for grounding,
Bringing us into the here and now.
I suggest making this a regular practice,
Possibly after waking in the morning,
But any time of day would be perfect.
Find a position that's comfortable for you.
One option is sitting on a cushion or a blanket with a long spine.
Only do this if you're used to sitting on the ground.
You might prefer sitting in a chair or on the edge of a bed.
Make sure that your feet are on the floor under your knees.
You might also lie down and put your hands on your belly or along your sides.
The main thing is that you can breathe easily.
From a comfortable position,
Take a big inhale and hold the breath for a moment.
And now breathe out of your mouth with a big sigh.
Let's take a couple more of these breaths.
Find a nice big breath in,
Hold it at the top,
And as you're ready,
Breathe out.
Ah.
Ah.
Ah.
Let the breath return to its natural state without controlling it.
Now we'll watch the breath as it comes in and as it leaves the body naturally.
Breathing in and breathing out.
Without controlling it,
Noticing the abdomen expand as you breathe in and contract just a little when you breathe out.
Not having to do anything,
Just noticing as the breath comes in,
The belly moves on its own and the breath comes out.
Breathing in,
Belly expands.
Breathing out,
Belly naturally contracts.
As you breathe in,
Belly expands.
As you breathe out,
Belly contracts.
Now we'll add this phrase.
As you breathe in,
Gently say to yourself,
I,
And as you breathe out,
Gently say to yourself,
Am.
Continue to breathe in this way.
Breathing in,
I.
Breathing out,
Am.
I,
Am.
As the mind wanders,
Gently bring yourself back to the breath,
The breath moving in and out on its own.
The mind simply saying I,
And breathing out,
Am.
Noticing the inhalation,
I.
Noticing the exhalation,
Am.
Now letting go of your phrase,
I,
Am.
Letting go of the breath.
Allowing the tension to move from the breath.
Allow your eyes to open.
Bring your palms gently together in front of your heart.
And bowing your head gently,
Thanking yourself for your practice.
And bowing your head gently,
Thanking yourself for your practice.
