Nice big deep breath through your nose.
Hold it for a few seconds at the top.
Let it expand and spread through your lungs and your body.
And then exhale with the sound.
Breathe out,
Release.
Let go.
Let's do one more of those just to get our body prepped and primed for meditation mode.
So breathe in nice and deep,
Really deep,
In through your nose,
All the way down.
Deep as you can into your abdomen.
Expand.
Home.
And then release and let go.
And when you release and let go,
Make sure that you relax.
Keep your spine straight.
And allow everything around your spine to relax.
To soften.
And relax.
No matter what you have going on.
For the rest of the day.
Even the next hour.
Try and just be in your body.
Right now.
Present.
Even if you only stay with me for five minutes.
Try and just feel.
Your breath.
Allow it to feel real.
As you breathe in.
And the sensations that you're feeling.
Tiny little subtle movements that's happening.
Are all bringing your focus and attention into this exact.
Moment.
Just sit with your body.
And breathe.
You're stopping everything else.
On the outside world.
Precious moment just to be still.
Try and slow down your mind with me.
Think about your breath.
Think about the movements,
The sensations,
The feelings.
Feel your breath.
As it goes in and out.
All of this is pulling your attention away from all of those 10,
000 thoughts that you have in your mind.
About what you have to do later.
What,
You forgot?
Something happened yesterday.
Could feel it all bubbling around in there.
That's very normal.
But right now you want to be in the present.
What I also want you to do is just Very gently.
Rub your thumb on the tip.
Of your fingers.
So as you rest your hands on your lap or on your knees.
Just bring your thumb to the tips.
Of your fingers and feel.
Feel this physical touch.
Feel what it feels like from your thumb's perspective.
For us.
Slowly and gently.
Let your thumb slide over your fingertips.
Keep breathing those nice,
Long,
Slow,
Deep breaths.
And then be your fingertips.
What do your fingertips feel like?
As your thumb touches them.
Take your time.
Feel the presence of that soft,
Touch.
On the tip of each finger.
Be present.
Focus now.
Let go of the movement in your fingertips,
But take your focus and attention.
Now.
Into the middle of your chest.
So sit in that space,
Feel that space in the middle of your chest.
Right where your heart chakra is your heart center.
Keep breathing.
Cool.
You focus there.
Feel as the breath moves your chest in and out.
I could.
Towards your spine as you exhale.
And then forwards away from your spine as you inhale.
But feel this movement from this place in your chest.
So you're right there next to the movement.
Doing so good,
Just try and stay present.
Feel the feelings.
Sensations.
Try and stay out of your mind.
If any thoughts come into your mind.
Don't resist them,
But just allow them to.
Imagine in your mind that they're being pulled back out.
Like a wave of the ocean.
And if it helps you,
Use your breath with that.
So as these thoughts come into your mind,
They're constant,
Like they just run in,
Random thoughts.
As they come into your mind.
See them like sweet little presents dropping into your head.
Deeper than the ocean as you exhale.
Just swipes them out,
Pulls them back out.
Away from your mind so that you're not getting attached.
To these random thoughts that pop in and try and disturb your peace.
Peace is only present if you can try and stay.
Open you.
And focused.
On the feelings and sensations.
Give your body just a little bit of peace.
Now from your heart space,
Imagine that you yourself this small.
Very tightly.
Wow.
Rose.
And you're there in the center of your chest.
And every time.
The breath falls on you as you breathe in.
You open just a little bit.
Slightly.
Like it's rays of the sun that's touching you as a flower.
See the visual in your mind.
Imagine your rose,
Whatever color comes to you today.
That color is what you need.
See your rose there and every time you breathe in,
You touch it with the sunlight.
And it slightly opens just a little bit more.
And every time you breathe out,
Let your whole body soften.
Even though you're keeping your spine nice and straight,
Let your whole body just surrender.
Let those shoulders relax away from your ears.
All the tiny little muscles in your face soften.
And visualize in your mind every breath.
Bringing life into this rose in the center of your chest.
Making it bigger and bigger.
And as it grows and gets bigger and bigger,
Allow yourself to feel this expansion.
The expansion in your chest,
That opening feeling.
Is the feeling of joy.
Euphoria.
Love.
Happiness.
Imagine that as your rose opens,
You're allowing all of those good feelings to be present in this moment for you.
Breathing in.
Let those feelings flood up into your throat.
Feel them moving across your chest.
And as your rose opens wider and wider.
It's able to receive even more.
Sun.
Even more.
Love.
Just let this flower that you are bloom inside of your own body.
And you're doing it just for you.
Just for you to feel this joy.
And you are so present.
If you can allow the joy to run down your arms like a tingling.
As if it's flowing very slowly.
Down over your shoulders and down into your forearms.
Like a soft.
.
.
Tingling.
Wow.
Sensation.
Spreading through your body.
That's joy.
One of the highest vibrational frequencies we can feel.
Is joy.
Keep opening that rose in your chest,
See it flooding down through your abdomen,
Up into your throat,
Up into your jaw,
Your cheeks,
Your face.
And it blooms.
As big as it can get.
Breathing out,
Relaxing.
Like this is the sweetest thing you've done.
This week so far.
To just give yourself this stillness and this peace.
And this feeling of joy that's created by your own mind.
Your own visuals.
Your own power.
You can create the emotion,
The feeling.
The sensation.
Inside of your own body.
Let yourself start to feel just a little bit floaty.
As you breathe in and breathe out and you expand in your chest even bigger and bigger.
Let your head fall back just slightly as if you're open.
To completely receive.
The chair's shoulders.
Open wider.
Lift your chest as if you're lifting up.
To the sun itself.
Let your arms fall back.
Imagine that you're.
.
.
Becoming.
Weightless.
Your little tippy toes come off the ground.
As if you're starting to very slowly Float.
To the light.
And as you let go of let go of gravity,
Let go of weight,
Let go of earth and Everything heavy.
You can feel every cell in your body.
Opening.
Expanding.
Just keep floating up.
And the closer you get to the sun.
To the light.
The more you feel completely consumed with.
This light,
Joyous feeling.
Nothing else in this moment has to exist at all.
Everything can wait.
It's just you.
And this feeling.
Imagine that you're filling every little part of your body.
Behind your eyes.
In your ears.
Down your spine.
Each toe.
Everything is film.
With joy.
Feel light and euphoric.
Weightless.
And you know that you can do this.
For yourself.
Annie.
Moment of the day.
When things get heavy or overwhelming or rushed.
Are crazy.
Step away.
And give yourself a little bit of light.
And stillness and quiet.
Just like this.
That's all you need to feel this good.
And then what I'd like you to do is just as you controlled and surrendered and let yourself float up I'd like you to imagine that you're floating.
Back down.
And as you come back down,
You can feel your body's density.
Like as if the cells are becoming heavier and you're filling back up.
And you're coming down and down and down.
Until your little tiny toes hit the ground once again and you can feel the earth.
Beneath your feet.
And you're back in this solid body.
This beautiful body of yours.
Yet.
Is this lovely warm.
Sensation of joy inside of your heart.
That you can keep with you for the rest of the day.
I'm going to count to three.
And you can open your eyes,
Come back with that feeling.
1.
To.
The rating.
Coming back into your body back into reality.
So that you can get things done.
And live.
And be.
But you feel all sweet inside.
Namaste,
My friends.
