Stand still,
Have a seat,
Lie down.
Whatever physical posture is most conducive to meditation for you,
Settle into it.
Be well,
Be happy,
Be comfortable.
Settle into stillness,
Become more quiet,
While at the same time noticing little variations in the quiet around you.
Rain,
Birds,
Cars,
Breezes.
Quiet is never silent and your ears can be part of your meditative focus,
Being aware of what is.
Feel the tug of gravity holding you close to the earth.
Feel the tug of gravity.
Settle in,
Don't resist.
Let the earth do the work of drawing you in,
Massaging you and making you heavy.
Good things are coming to you from that sweet,
Sweet earth.
You're breathing.
What did our pre-scientific ancestors make of breath?
Did they understand its function and necessity?
They must have been aware of their ability to control it.
As you think about what breath is and does,
Notice your own breath,
Just as it is.
Are you struggling,
At ease,
Wary,
Tense,
Relaxed in your chest?
Take stock,
Appreciate its regularity.
And then if you want to,
You could draw your breath in deeper and let it out slower.
As you settle in,
As you deepen your stillness and quiet with a great capacity to love yourself.
As you breathe in,
Breathe in the knowledge that good things are coming to you.
Not only good things,
Other things come too,
But you can be sure and eager or proud that good things will come and you're worth it.
Breathing in,
You might be able to identify your pulse,
Noticing a rhythm inside you that begins in your chest and continues unabated,
Even beyond your conscious will.
You might notice your pulse in your chest or throat or wrist.
You don't have to touch it.
Just try to sense it or even just imagine,
Knowing that your body persists,
Has its own rhythms that you don't need to worry about.
And good things are coming to you,
To your circulatory system,
Warming your blood.
When your mind drifts,
As is the nature of a brain,
To rapidly fire and distract,
Just return to those words,
Good things are coming to me.
You merit these joys and successes.
Settle in,
Go even deeper,
Emotionally or with your breath.
Draw in.
You might notice your belly,
Digestion process,
Excretion,
Mysterious and nearly magical ability,
Transform intakes and withdraw energy and nutrients.
Good things are coming there too.
A tasty morsel,
A healthy result.
You merit such blessing.
Note to yourself,
Good things are coming to me.
Breathing in,
You can experience your body,
Your feet,
Your legs and hips,
The strength they provide,
The motive power,
The exercise,
The work,
Source of so much vigor.
Good things are coming there too.
Good things are coming to me.
Good things are coming to you and we're worth it.
We merit success and joy and celebration.
You continue to breathe,
Entering in deeper into yourself,
The quiet and the stillness,
With a generous awareness of your capacity.
You might reflect on your torso,
Arms,
Hands,
Strength and lifting,
Grappling when necessary,
Metaphorically and literally giving you power.
Good things are coming there too.
Things that you can hold,
Things that you can carry,
Special things,
Worth it.
Good things are coming to me.
Good things are coming to you.
Good things are coming for us.
We're worth it.
We merit all of our successes.
Continue breathing,
Settling in and when you get distracted,
Not if you get distracted,
When you get distracted,
Just return to your breath.
Come back to my voice and reflect on the phrase,
Good things are coming.
Good things are coming to me.
Let it wash over you.
Wiggle and stretch and make yourself comfortable.
Slow down your thoughts to drift and be bored.
Come back to the thought,
Things are coming to me.
I'm worth it.
Your brain,
Your skull,
Your head,
So powerful,
Making meaning and significance,
Language,
Expression.
Maybe you smile a little knowing that good things are coming.
Maybe your face and head relax a little,
Certain that good things are coming to you.
All in their time,
On their way,
Arriving when they will,
Because you're worth it,
Because you are and exist and merit it by virtue of living a life.
Good things are coming to you.
Good things are coming for us all.
Continue saying that phrase to yourself,
Privately,
Loudly,
Aloud,
In your head,
Good things are coming.
