Welcome to this guided meditation.
To help you get centered and grounded.
Whether it is the morning.
Evening.
Afternoon.
Any time of day.
Where you need to get centered and grounded.
Into the present tense.
Beginning with a deep breath in through the nose.
Sighing out the mouth and letting something go.
And checking in with that breath.
Becoming curious about the breath.
Where does it go on the inhale?
Where does it go in the Excel?
As you breathe in.
What edges does the breath expand to?
Where does it maybe get stuck?
No judgment,
Just observation.
When you exhale,
What feels like it releases.
What feels.
Like it lets go from your body.
Doing that a few times,
Just getting curious about the broth to start.
Allowing there to be a natural rhythm of an inhale.
And an exhale.
Arising and falling.
Like a wave moving up.
Ebbing and cresting through your body beyond the top of the head.
And as you exhale,
That wave flows and moves.
Washes you out.
And beyond the curiosity of the breath.
There is a rhythm.
There is a structure.
There is a foundation of breath.
The breath moves life force,
Prana.
Every time you breathe,
35 trillion cells in your adult body receive life force through the breath.
And every time you exhale.
What is called Upana,
The downward-outward cleansing movement of energy releases from those cells.
Every breath is Upana.
A reminder of the living miracle that you are.
Take a few deep breaths.
Enjoying that miracle.
And what if this moment?
Became the best moment of your life.
Because it is a reminder that you are here,
Right now.
In that in and of itself.
Is a miracle.
Becoming deeply present through all of the sounds you can hear.
The sounds on this recording.
Sounds that may be existing in whatever space you are sitting or lying down in,
Maybe outside of the space you're in.
Letting these sounds remind you that you are here right now.
Is there anything that you can taste in the mouth?
As you tune into the taste in the mouth.
Let that remind you of the sweetness of life.
All of the amazing things.
That you have tasted.
And that you will taste.
And that that sense of taste really brings you into your body.
So swallow a few times.
Becoming present with taste.
And maybe you're not a big fan of the taste in your mouth right now.
And allowing that to just be.
Be where it is,
Not trying to change it,
Not trying to grab for a sip of water or something to clean your mouth.
Letting that taste.
Bee in your mouth.
For the next few minutes.
Tuning in to the smells.
The smells in the room,
Maybe the smells on your clothing or your skin or your hair.
Maybe you can't really smell anything right now.
But you tune into the sense of smell as in bringing the molecules of air,
Whatever.
Those molecules smell like.
Into the body.
If you've ever smelled.
Right before it rains or after it rains or during the rain it has that smell of air molecule.
Freshness in the air.
Or when you're by the ocean or a body of water,
You can really smell the molecules.
Inhale.
And exhale,
Let it go.
Maybe you don't like the smell that's in the air and you let it be there.
Because that's what this perfect present moment is.
It's good in here.
That life is not about controlling.
Our environment,
But about recognizing where we feel the need to control our environment.
And letting it go to be perfect right here,
Right now,
In this present moment.
Take a big breath to that.
Noticing whatever cushion or chair.
Or ground you're lying on or sitting on.
Tuning into the sense of touch.
Where is your body being held right now?
Where is it being?
Supported.
And just noticing that,
Is it Soft.
I feel hard.
Do you feel the need to want to rearrange where you're sitting or laying down?
And can you allow yourself to feel that urge and not actually move?
What is the temperature on the skin?
What does it feel like?
What does being in this room or space?
Feel like.
What does it feel like to be in your body?
Can that be perfect right now?
Because it is the only moment you have right here.
Right now.
Scanning the body from head to toe.
What feels open.
What feels heavy.
What feels like home.
What can you feel in your body?
Maybe it feels inaccessible or numb.
Can you allow it to be?
Show you.
Show you how your body feels today.
Show you where your body is asking for attention.
Or maybe where you're paying too much attention.
And something needs to be surrendered.
Breathing in and expanding every direction from the root to the crown,
Beyond the body.
As you exhale.
Let it be a sigh of relief.
That you get to be here in this body right here,
Right now.
You And lastly,
The sense of sight.
The eyes may be closed.
Maybe you begin to lift the eyelids just 7 eighths of the way.
So just a very small beam of light coming through the eyelids.
Just being able to perceive the light,
Perceive whatever space you're in.
What can you see with the eyes closed or the eyes mostly closed?
Can you allow the inward gaze of the sight to go upward in between the eyebrows?
To the spiritual center called Ajna,
The third eye.
The seat of inner wisdom.
The seat of intuition.
What can you see?
When the eyes are resting.
Looking into that space.
Maybe it's nothing.
Maybe it's a color.
Maybe it's a myriad of images and symbols.
Maybe there's sacred geometrical patterns.
Maybe memories begin to surface and show themselves to you.
Sitting with that for a few breaths.
And in this space of presence.
Centering your inward gaze at the heart.
The space of the heart.
Taking a few breaths there.
And placing one word of intention.
This is the intention.
The vibration.
That you are aligning with.
Right here,
Right now.
Replacing that intention,
Maybe it's gratitude,
Peace,
Joy.
Freedom,
Love,
Presence,
Clarity.
Whatever it may be.
Placing it in your heart center.
Placing it in your awareness.
In your third eye.
And in the space around your body.
Your electromagnetic field.
And now you are deeply present.
With that intention,
Vibrating at the frequency of that intention.
Thank you for taking this time to sit with me and become deeply present,
Deeply aware.
Of who you are,
Remembering that truth.
And gratitude.
Namaste.
