We're going to start by getting connected to our bodies.
Getting comfortable,
Moving around a bit.
Rolling your neck,
Release any tension that lies there.
Look right,
Look left,
Look up,
Look down.
Stretch your back by sitting up tall and then releasing.
Roll your shoulders out a bit and then settle in.
Back straight but not rigid.
Chin slightly pointed down to extend the back of the neck.
Hands wherever they're comfortable.
Close your eyes.
Let's take two big breaths together.
Take deep inhale,
Hold for a second and then a slow exhale.
One more time,
Big breath in,
Hold for a second and a slow exhale.
Take a moment to release any tension between your eyebrows.
Let that go.
Feel your cheeks getting heavy.
Soften the lips.
Let all of that go.
We're going to take another big inhale together and then sigh it out.
Feel the shoulders relax and soften.
Feel the corners of your eyes smoothing and your belly relaxing.
Just let gravity take its place.
Let everything be effortless.
Now just let your breath go back to normal.
Don't try to change it,
Just let it be.
Happiness is derived from being present in the moment and seeing the miracles that are happening all around us every second instead of blindly running past them.
We spend so much of our time and energy trying to get here or there chasing what we think will make us happy that we completely miss it.
Happiness is where everything positive,
Creative,
Happy and beautiful flow from.
Letting go of your thoughts without getting caught up in the story,
Meditation can be an intensely personal experience.
We can begin to develop our own habits.
For right now though,
Allow yourself to release any expectations of what you will or will not encounter.
Open yourself up to a world of infinite possibilities.
Give yourself permission now to stop planning.
Stop thinking about what you have to do later,
What you were supposed to have already done.
Stop time lining your day.
This is your time you carved out of your busy,
Hectic life just for you.
Just for a little while,
Allow yourself to just be.
Breathe in and exhale.
As you breathe,
You'll notice areas of your body that feel tight or uncomfortable.
On your next breath in,
Send your breath to that area.
Completely surround the tension with your breath.
As you exhale,
This tension or pain follows your breath out of your body,
Leaving you more relaxed.
Just take a few minutes and release all of this tension.
Together again,
We're going to take a deep breath in and sigh it out,
Feeling more relaxed and calm.
Notice your breathing without trying to change it.
We spend so much of our lives focused on things outside of ourselves.
Let's pay some attention to the very thing that gives us life,
Our breath.
When thoughts from your day crop up,
Acknowledge their presence and let them pass you by.
This is your time to be light and relaxed,
Free from the demands of daily life.
Allow your breath to be your focus as you slip into a deep,
Deep comfort.
Allow your own feelings to rise up inside of you.
Pay attention and listen to what your body,
Mind,
And spirit are trying to tell you.
Letting go of expectations will open you up to your own sense of wisdom.
Breathe in and out.
Let your whole being exist in the present.
With every exhale,
You sink a little deeper.
This is the very heart of meditation.
Feeling a deep sense of calm,
Over the next few minutes allow yourself to simply be in the present.
Where are you now?
Where has your mind taken you?
Really notice it and come back to your breath.
Where are you now?
Going to take the last few minutes for gratitude.
Gratitude is the quality of being thankful.
Readiness to show appreciation for and to return kindness.
So let's just begin to mentally list some of the many things we have to be grateful for.
For our heart that beats without us having to think about it.
For our breath that fills us with life.
For these bodies that carry us from place to place.
So let's just take the last few minutes here to do just that.
Start by mentally saying to ourselves,
I am grateful for.
.
.
Łam,
Bring your awareness back.
What do you feel right now?
Notice the way your body feels.
Familiarize yourself with the way you feel in body,
Mind and spirit.
And know you can return to this at any time you want.
Wiggle your fingers and your toes.
When you're ready,
Open your eyes and smile at the world around you.
You've emerged cleansed and ready for a fresh start in every aspect of your life.
You've taken the first step on a beautiful journey.
Namaste.
