Welcome to this coming into presence meditation.
In this short time together we will practice coming fully into being,
Grounding in your body and into this present moment.
So I invite you to begin by coming into a comfortable position in your body.
And that can be whatever feels good to you.
That can be laying down.
That can be sitting in a chair,
Sitting on a cushion.
And once you find yourself in that comfortable position,
Just bring some awareness that your legs are comfortable,
That your seat feels secure,
That your spine is nice and straight even if you're laying down.
And you can rest your hands however you like,
Palms upward or palms downward.
And you can rest your gaze on a spot right out in front of you or you can close your eyes.
Just find that your body is in a position that allows you to comfortably sit in it and come into presence.
So once you find yourself in that comfortable position,
I invite you to come into this space with no expectations.
And so just for this space,
This time today,
I invite you to release your expectations.
Give yourself the gift of no expectations and know that you are safe here.
It's safe to release those expectations.
It is safe to just be.
And you can repeat after me either aloud or in your head,
I grant myself permission to just be.
I grant myself permission to be present,
Present in my body and present with my breath.
I grant myself compassion and gentleness.
I do not have to be tomorrow.
I do not have to be yesterday.
I can just be right here.
I can just be right now.
And now I invite you to bring some attention and awareness to your hands.
What contact do you feel on each of your hands in this moment?
Maybe you feel your skin or some fabric.
What are the qualities of that fabric?
Is it soft?
Is it rough?
And on what parts of your hand do you feel the air touching?
And what are the qualities of that air?
Is it cool?
Is it humid?
Is it moving or is it still?
Just noticing.
And what other parts of your body do you feel the air on?
What parts of your body feel warm?
And what parts of your body feel cooler?
Just noticing our bodies in this present moment.
And I invite you to breathe some space and some openness into your body.
So can you breathe some space and some openness between your eyes?
Between your eyebrows?
Can you let some space open up there?
Can you let your jaw release?
Can you allow your tongue to be heavy at the bottom of your mouth?
Can you allow your shoulders to be heavy down your back?
And as you continue to breathe,
Can you breathe some space and some openness right where your neck meets your shoulders?
And maybe some openness between your shoulder blades?
And just bring some awareness if there are any other areas of your body right now in this moment you feel could benefit from more space,
From more openness.
And if you find that there are those points on your body,
Then offer that to yourself right now.
Using your breath,
Just breathe some openness,
Some release,
Some relaxation into your body.
And I invite you to begin to notice where you feel your breath the most.
Where you feel your inhale and your exhale.
Maybe you feel the air coming in cool on the inside of your nose or cooling the back of your throat.
Maybe you feel your belly rising and falling or your chest rising and falling.
Just noticing the rhythm,
The movement of your breath in this moment without seeking to change anything.
Just noticing.
And just take a moment and fall into the rhythm of your breath in this moment.
The rise and the fall,
The ebb and the flow,
The inhale and the exhale.
Feel the fullness of your breath.
Feel the ease of your breath.
And just take a moment and appreciate the beauty and the brilliance of our breath and of our bodies in each moment.
You are the being underneath the thinker.
You are the stillness underneath the noise.
You are the love and the joy underneath the pain.
You are here now.
You are fully present.
You are free.
You are.
You are.
You are.
And when you are ready,
Just bring your awareness to your breath and you can slowly open your eyes and come back into the room.
