Thank you for sharing your practice with me today.
This meditation can be done sitting or lying down.
So just taking a moment now to find a comfortable spot to get settled,
To relax,
Knowing that this time is just for you.
Taking a moment to say thank you to yourself for taking this time to do something so good,
So nourishing to your mind,
Body and spirit.
So just settling in,
Allowing the body to start to slow,
To just start to relax,
Knowing there's nothing you need to do,
Nowhere else you need to be but right here in this moment for you.
Taking a moment now to feel the body pressed into the ground,
Supported and safe.
Your back nice and long and straight,
Nice soft front,
Allowing for nice deep flowing breaths from the diaphragm.
Feeling the shoulders nice and straight to cross,
The arms being careful not to pull the shoulders forward.
Just resting gently,
Allowing the body to let go,
Allowing the mind to begin to slow.
Maybe taking a moment now to unclench the jaw,
To point the chin just slightly towards the chest,
Just opening the throat,
Allowing the breath to flow easily and naturally in and out of the body.
Pressing the tongue against the roof of the mouth and the tip against the two front teeth.
And if you haven't already,
On the next exhale,
Just allowing the eyes to softly and gently close.
Just breathing slowly and easily now.
Nice long,
Slow deep breaths in and out through the nostrils.
Breathing deep from the diaphragm.
Just noticing and feeling the belly round and expand on the inhale.
The ribs and the chest rise.
Noticing and feeling on the exhale,
The chest and the ribs lower and the belly flatten.
Just noticing and feeling this movement and flow of the body with the breath.
Allowing the mind and the body to connect with the breath.
Mind and body brought together the same space on the breath,
Connected here in the present,
Here in the now.
Just continuing to follow this movement and flow.
Feeling the breath as it travels in and out of the body.
And feeling the movement of the body as the breath flows in and out of it.
And slowing down and letting go.
We're now going to set an intention for today's meditation,
An intention for surrender and then trust.
And allowing your path to unfold for you in the way that it's meant to.
Knowing this path is yours,
It's created just for you.
Feeling to yourself now,
I trust completely.
I surrender fully.
I trust completely.
I surrender fully.
I trust completely.
I surrender fully.
Letting these words travel throughout the body,
Echoing and reverberating as they travel.
Sending this message to all parts of you.
Taking a nice deep breath in and letting that go.
Letting that intention out into the universe and allowing it to unfold for you in the way that it's meant to.
Just breathing normally and easily now.
Just resting,
Letting go.
As we begin to draw deeper and deeper inward,
Turning the senses inward with each long,
Slow,
Easy breath and leaving your physical space behind and gently easing into your inner world.
Just following the breath home.
Taking a nice deep breath in now to the count of four beats and holding at the top for four beats.
Exhaling to the count of four beats and holding at the bottom for a count of four beats.
And continuing to breathe in this way.
In for four.
Holding for four.
And holding for four.
And just continuing to breathe in this way.
And just continuing to breathe in this way.
And just continuing to breathe in this way.
And continuing to breathe in this way for five more rounds.
Just connecting the body,
Connecting the breath and allowing the body just to slow right down the mind to quiet.
Breathing in gently into stillness and to continue to draw deeper and deeper inward into your safe inner world.
And gently lowering and relaxing to surrender and trust.
Connecting deeply inside.
Connecting with stillness.
Connecting with truth.
Connecting with you.
Bringing yourself home.
And just breathing easily and normally now.
Settling into the quiet.
Settling into the safe,
Calm,
Darkness.
Breathing home.
We're now going to season a little deeper by taking six long,
Slow,
Deep breaths in and out to the count of six beats.
So let's begin.
Breathing in to the count of six beats.
And breathing out to a count of six beats.
In for six.
And out for six.
In for six.
And out for six.
And in for six.
And out for six.
And in for six.
And out for six.
And in for six.
And out for six.
Just breathing easily and normally now.
Just feeling the breath entering and filling up the body.
Feeling the breath as it leaves the body and travels outward.
Just placing your awareness on this path of the breath.
In and out of the body.
Soothing the body everywhere it travels.
As you sit in calm,
Quiet stillness.
Connected with your deepest part of you.
And we'll just continue this for a few moments.
Breathing in and out.
And asking yourself now.
Asking the universe what do I need to know in this moment?
What do I need to know in this moment?
What do I need to know in this moment?
Just breathing easily and normally.
Surrendering into the stillness and the quiet.
And just allowing the answers to come to you in the way that they're meant to.
Just noticing and listening now.
Just allowing the answers.
Just allowing the answers to come to you.
And surrender and trust.
And just allowing the answers to come to you.
And just allowing the answers to come to you.
And just continuing to breathe normally and easily now.
The awareness on the breath.
And just following the breath path in and out of the nostrils.
In and out of the body.
So we begin a process of closing our practice.
And turning the senses gently back outward.
And just becoming aware again the feeling of the breath and the nostrils.
Noticing the temperature of the air as it enters and the temperature as it leaves.
Just a little bit warmer.
Noticing now any sounds in the room.
Noticing any sounds in the distance.
And slowly bringing the senses back online.
Turning them outward gently and slowly.
Noticing the temperature of the air on your skin.
Noticing the feeling of your clothes against your skin.
Becoming aware again of the ground supporting you.
Picturing in your mind's eye your physical space.
And envisioning yourself back here in this space.
And just slowly and gently coming back.
And remembering again your intention from the beginning of this practice.
And repeating this intention again three times.
I trust fully.
I surrender completely.
I trust fully.
I surrender completely.
I trust fully.
I surrender completely.
And just sitting with that again for a moment,
Just connecting with it.
We're going to close our practice now with three nice big deep breaths in and out through the nostrils.
So let's begin.
Nice big deep breath in.
And releasing that.
Just coming back to this space.
And again,
Nice big deep breath in.
And release.
Traveling back here on the breath.
One last time.
Nice big deep breath in.
And letting that go.
Back here now in this space.
Just resting here for a moment.
Just breathing easily and normally.
Maybe wiggling the fingers now.
Maybe wiggling the toes.
Maybe stretching the arms above the head if that feels right for you.
Thank you for sharing your practice with me today.
Namaste.
