If you've come here today to this meditation,
Maybe you've arrived with some tension or stress or anxiety in the body.
Maybe you've arrived with a cloudy mind or a racing heart.
Whatever the reason,
See in this moment if you can come to a space of stillness.
Allowing the feet to plant gently on the floor.
Allowing the back to become supported by a wall or the back of a chair.
Bring your hands to rest in your lap,
Palms facing down.
And wish out without pushing the body.
See if you can close the eyes.
Let your shoulders relax down away from your ears.
Feel them gently sloping down.
Soften your jaw.
Gently parting the teeth,
Allowing the tongue to come away from the roof of the mouth.
Now take a moment without giving it too much detail to let the thought of why you're here,
Why your tense come to your mind.
Maybe the body is just experiencing some anxiety in this moment.
Maybe there's a personal issue in your current everyday life.
Maybe things have just gotten too busy and it's really hard to focus on anything else.
Spend some time just letting those thoughts ruminate for a moment.
I feel this way because.
.
.
Or I feel this way and I don't know why,
But I feel this way.
Do you notice as you think of this,
If the body begins to tighten up?
Does the chest start to feel constricted?
Does the throat feel as if it's holding back?
Does the mind feel fuzzy?
Does the heart feel fast?
See now if you can start to shift that attention to your breathing.
Do you feel the air on the upper lip?
Do you notice your shoulders move as you breathe?
Do you feel the air on the upper lip?
Do you feel the air on the upper lip?
Do you notice your shoulders move as you breathe,
Or the belly?
Mindfully,
Begin to draw the breath to that very space in your body where you feel the stress and anxiety.
Breathe in the breath,
Seeking that space,
And then gently exhale,
Continuing to send the breath to the space.
Do you notice if those spaces begin to unravel?
Maybe they soften.
Do you notice the all outside noise to just be present with you through this journey?
Breathing in to the tension.
Breathing out to healing,
And then continue safety to calm.
Find yourself in this space.
Take a moment to come to the thought that with everything in our life,
Our breath is always our constant.
Whether it's rigid or fast,
It is always there.
Allow this thought and know that when you come to a place of anxiety and tension,
You can breathe into these spaces.
And you can allow the breath to soften,
And you can release.
Gently guide the eyes to open.
Bring both of your hands on your heart,
One hand stacked on top of the other.
And if,
If you're able to in this moment,
I invite you to say with me,
I am here.
I am here.
I am here.
Namaste.
