So once you settle into the pose that you have chosen,
Really making sure that you are well supported.
So if you are deciding to be seated,
Having some nice support behind the back,
Under the legs,
But also having the spine be long.
And the same thing if we are lying down,
Can you invite symmetry between the right and left side?
Maybe placing some support underneath of your knees and taking any final movements.
As we first begin,
Before we even start to do anything,
I want you just to notice how you're doing in this moment.
Maybe when I first asked you that question,
Something from your day popped up.
Maybe something of the future came to your mind.
And so again,
I ask,
How are you doing right now?
And it's okay if the answer is maybe you're feeling a bit jittery or even sluggish.
We're going to accept exactly where we are this evening in this exact moment.
And let's set the intention today for our meditation to bring forth the greatest good for ourselves,
Whatever that might be.
So releasing any expectations or analyzation associated with that.
Let's just be open and fluid and just see how today goes.
Beginning to listen to any sounds you might hear around you.
And can you just be the observer,
Not necessarily seeking out the sounds,
Let the sounds come to you.
And as you listen to those sounds,
Noticing how you're feeling inside.
So maybe perhaps when you hear one sound,
It brings a bit of a sense of calm.
Maybe all of a sudden your body just gently relaxes a bit more.
Maybe you want to stay with that sound a little longer.
Now,
Of course,
You do not have to stay with any sound.
Maybe you'd rather travel around and let those sounds come to you.
Going from one to the next.
And then beginning to come a little bit more inward.
Noticing how our body is feeling,
Our breath.
Imagine like this is the first time you have ever come inward.
This is a new moment.
So anything you might have felt earlier,
Release it.
How are you feeling physically right now?
Can you examine a little bit more how you're feeling?
Maybe perhaps if you feel any tightness within your body,
Can you figure out how big that tightness is?
Maybe defining the edges of it,
Whether it is smoky or if it's a circle.
And as always,
If you don't know,
Just stick with simplicity in what you do know.
So maybe just know that your hands feel open and relaxed and your jaw feels tight.
Usually we separate the breath at this moment,
But the breath is calling to you to bring your awareness to it,
Allowing that to happen.
Examining it all like you have for the very first time.
And then gently beginning to scan,
Noticing the parts of the body that are supported.
So if you're seated,
Noticing the parts of the back or the thighs and the legs and the feet.
You're lying down,
You can notice the heels,
The thighs,
The glutes,
The mid-back and the back of the head.
Letting the body fully relax into the support.
Noticing your feet.
Do you notice the sensations in your feet,
Whether they're warm or cold?
Relax this area,
Release it.
Noticing the legs,
Areas that might be pulsating.
Fully relax your legs,
Your back.
Noticing each part of the back,
Lower,
Middle,
Upper.
Noticing the different parts and how they feel differently.
Relax your back.
Bring attention to your stomach area.
Noticing if your stomach is tense or tight.
Can you let it soften?
And noticing any distractions,
Maybe my dog's barking and perhaps pull yourself back inward.
Noticing your hands.
Do they feel open or tight?
Can you let them soften?
Your arms,
Feeling any sensation in your arms.
Let your shoulders be soft.
Noticing your neck and throat.
Let them be soft and relax.
Soften your jaw.
Let your face and facial muscles be soft.
Relaxing the entire body.
Moving into a deeper state of relaxation.
Just let go.
Beginning to notice your breath again.
Noticing your breath.
And as you inhale,
Allow relaxation to travel through the body.
And as you exhale,
Soften,
Release,
Relax.
And with your attention still on the inhale and exhale,
Letting these words become your words.
Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
Breathing in,
I notice my in-breath has become deeper.
Breathing out,
I notice that my out-breath has become slower.
Breathing in,
I calm myself.
Breathing out,
I feel at ease.
Breathing in,
I smile.
Breathing out,
I release.
Breathing in,
I dwell in the present moment.
Breathing out,
I release.
Breathing in,
I breathe in.
Breathing out,
I feel it is a wonderful moment.
Now beginning to imagine you are walking along a beach.
The sun is radiating warmth and comfort as it shines boldly.
The grains of sand beneath your feet shine from the sunlight and warm the soles of your feet.
Sounds of the waves beating against the shore echo in the air.
You feel a warm light breeze against your face as you walk onward.
Far off in the distance,
You hear the cries of seagulls.
You watch them glide through the sky,
Swooping down into the sea and then flying off again.
As you walk further along the shore,
You decide to rest.
Then you sit down on a mound of pure white sand and gaze out at the sea,
Staring intently at the rhythmic motions of the waves rolling into the shore.
As you stare off in the distance,
You see the sun is beginning to sink into the horizon.
The sky is turning brilliant colors while the sun sets,
Sinking down,
Down into the horizon.
You feel very relaxed and soothed.
And you continue to watch the sun as it descends.
The rhythmic waves,
The smell and taste of the sea,
The salt,
The cries of the seagulls,
The warmth against your body.
All these sights,
Sounds,
And smells leave you feeling very calm,
Refreshed,
And relaxed.
For a moment,
You left yourself drift.
For a moment,
Be aware how deeply relaxed your mind and body are right now.
Reminding yourself that you can create these feelings on your own during your daily activities.
Remember that you can periodically,
During any day,
Scan your body and inhale and exhale.
Relaxation and exhale as you release further.
Remembering that you can always come back to this place as often as you like to create your own getaway.
Traveling back into the breath again,
And again.
Using the mantra,
The four-part breath with Sat-Tha-Na-Ma.
Inhaling Sat-Tha-Na-Ma,
Exhale Sat-Tha-Na-Ma.
Going at your own pace,
Sat-Tha-Na-Ma.
Exhaling Sat-Tha-Na-Ma.
And as we continue in a couple moments of silence,
Allowing your meditation to unfold however it needs to.
Being open,
Being fluid,
And always coming back to a focal point if you find you've drifted too far away.
I will chime the bell when we start to come back.
Allowing yourself to travel back into the body.
Feeling the support behind you or below you.
And as you turn inward,
Allowing the body to begin to move and shift as you start to fully bring yourself back into the room.
If you're lying down,
You can bring one hand onto the heart center and then stack the other one on top.
If you are seated,
Maybe bringing hands to prayer.
Noticing how your body is feeling in this moment.
And reminding yourself that you do not need this weekly class to have this feeling.
You can always just pause,
Close your eyes,
And listen to the sounds.
Or check in with your breath.
Or bring yourself to your favorite location,
A beach,
A jungle,
The woods.
And so as we start to invite in that full,
Slow energy,
Noticing what do we need right now.
Are we craving to slow down?
Or do we still need to live through that summer?
Maybe we need a little bit more activity still.
Only you know.
With your hands resting on your heart space,
Send yourself a message of love,
Of gratitude.
Anything you might need to hear right now.
Knowing that you are taking care of yourself just by attending.
From my heart space to each of yours,
I am deeply grateful that you all have joined me this evening.
Wishing you a wonderful rest of your summer and hoping that your transition to fall goes smoothly.
Namaste.
