Hello,
My dear friends.
In this meditation,
We're going to focus on the breath and we are going to allow the breath to help us to move out of a conditioned response,
A conditioned part of who we are from our past to allow us to move into presence,
Into love and into compassion.
Let's begin.
Please sit in a comfortable position.
Maybe in a chair you can sit cross-legged or with your feet on the floor and just settle into your seat.
Feel your body against the surface that you're sitting on.
Feel whatever is beneath you supporting your body,
Supporting your bottom,
Supporting your legs,
Supporting your back,
Supporting your arms and supporting your whole being.
And just take a scan of your body and your mind and your heart and your spirit and consider where you are today.
Where are you with your mind,
Body and spirit?
Do you feel tension in your body anywhere?
Any constriction where your energy may not feel free or flowing?
Any aches in your body,
Tightness?
Can you observe your mind for a minute?
Not judging it,
But just observing what mental space you've been in.
Have you been having a very busy minded day up until this point?
Just where are you?
Now,
Please bring your attention to your breath.
Let's begin by breathing in through the nose for four or five counts.
Breathing out for four or five counts through the nose or the mouth,
It doesn't matter.
Just breathe in two,
Three,
Four through the nose,
Out two,
Three,
Four.
Breathing in through the nose two,
Three,
Four.
Breathing out two,
Three,
Four.
Allow the breath to just be easy.
Don't manipulate your body or your breath.
Just allow it to flow.
Breathing in for four or five seconds and breathing out for four or five seconds.
You can visualize the breath as if it's a wave coming up upon the shore and then receding back into the ocean.
The wave coming up onto the shore and the wave going back into the ocean.
Just allow yourself to be really present in this space of breathing.
As usual,
You can never fully stop thoughts from happening.
But as you're allowing the breath to soften yourself and to come back to yourself,
Just feel a sense of compassion for who you are,
Where you are today in this moment and in life right now.
Just let any thoughts that come in,
Go,
Let them go.
Don't take them so seriously.
We don't have to take everything very seriously.
You can watch them float by in a cloud and then watch them fade away into the distance.
Just gently coming back to your breath.
Just conjuring up the feelings of love and compassion for yourself as you breathe in for four or five seconds and breathe out for four or five seconds.
In the space of the breath and consciously connecting back to yourself again,
You can even use the mantra return to center.
Allow the breath to help you return to this place of center.
Allow yourself to just be in this space for a few minutes.
I'm going to let you have this time for yourself and I'll come back and greet you after a few minutes of beautiful breathwork.
Thanks so much.
You You You You You You With every breath You return more and more to your center To your most Free essence of who you are Without conditioning of any trauma Without any reactions without judgment You're able to return to the purest form of who you are All through connecting to yourself again The breath is a very special tool that we have It allows us to shift gears The breath allows us to disengage from past programming And allows us to really become present In the moment So that we can make new choices So that we can feel empowered Without baggage And so that we can feel gratitude for ourself And for life And for the world And for life So take your hand And place it over your heart And just feel gratitude for yourself If you can think of something about yourself that you feel grateful for It could be something as simple as the fact that you took the time to sit with yourself today To connect with yourself again You could feel gratitude for the fact that you allowed yourself the space you needed to Return to center Because from your center you can be the best version of yourself If there's anything about life in general that you want to give gratitude for Please do that now in your mind And know that through this space You have the power to Start anew Be restored,
To be renewed To come back to relationships feeling fresh and excited and loving And you can offer more to yourself and others when you've been able to Return to center again Thank you for breathing with me in this meditation And remember you can always just say to yourself,
Return to center and Take a couple breaths in And return to center again
