Welcome to this tuning in meditation.
I invite you to find a comfortable space where you can be by yourself,
Free of distractions,
Get comfortable in your space and allow your eyes to close softly.
As you hear the chime,
Allow your energy to calm.
Notice your breath.
Notice how it breathes in and out without you having to even be intentional about that.
The breath is a power that keeps us going,
Keeps us living,
Keeps us being.
And notice that when you focus on your breath,
You can use it to slow down,
To become calmer,
To become more in tune with yourself in this moment.
So you can rest your hands wherever they feel comfortable to you.
I also invite you to place a hand on your chest and one on your belly so that you can feel your breath coming in and going out of your body.
We're going to focus on the breath here to start.
When you breathe in,
Your belly pushes out.
And when you let go of that breath,
Allow your belly to fall back towards your spine.
Notice how the in-breath follows the out-breath with just a beat in between where you reach the top of the pinnacle before you let it go.
And now as you focus on your breath,
Count to four as you inhale.
Hold for four.
Breathe out for four.
And hold for four.
Again,
Breathe in for four.
Hold for four.
Breathe out for four.
And hold for four.
Now just allow yourself to breathe naturally,
Without counting,
Without thinking too much about it.
But know that you can use your breath to calm yourself down,
To get into a space of tranquility when you need to,
When you want to.
Notice how your body feels right now.
Tune in to your body.
Any sensations,
Any tension,
Any pressure,
Energy in places.
Take notice to your internal experience,
As well as the external,
The temperature of the room.
Any sounds you might hear.
Any smells,
Tastes.
What are you touching?
Where does your body meet a surface?
Notice with curiosity and now no judgment.
And take another breath,
Remembering your breath as an anchor to this moment.
So that when your mind wanders,
Because it will,
You can bring yourself back.
Notice where your mind goes.
Notice the thoughts,
The ideas,
The images,
The memories that might float into your conscious awareness.
Things coming in the future.
Tasks to remember.
Ideas or thoughts from the past.
Be curious about your mind.
The fascinating aspect of your awareness.
And also notice that you can let those thoughts go for now,
Bringing yourself back to the breath.
Tune into your heart.
That symbolic place where we hold our emotions,
Our feelings,
And notice what you might be feeling in an emotional way.
Again with curiosity.
Attending to your emotional energy.
With awareness.
And then bringing your attention back to your breath.
Tune into your spirit.
Your energy that you carry to this space.
Tune into your soul.
Attend to what that means to you.
How you picture your spirit energy.
Does it have a color?
A pattern?
An intensity?
A boldness?
Is it moving?
Is it still?
And your soul,
Where does that live?
In your body?
In your space?
Just be curious.
Tuning in to the aspects of you.
Body,
Mind,
Heart,
Soul,
And spirit.
Using your breath to help you tune in to that specific place that may need some attention today.
Giving it love.
Giving it a smile.
Just allowing yourself to be here in this space.
Connected.
Seen.
Calm.
Notice the chime calls us to close here for now.
Honor yourself.
Honor your space.
Bring your heart and your hands together.
Connected at your chest.
Bowering your head.
Honoring the divinity within you.
And going out from you.
Namaste.
