Begin with a few breaths,
However you find them.
Just start to draw in,
Move out of what was,
Let go of what will be,
And come into the place and time and body where you are.
Maybe you need to smile a little in gratitude for your health and vigor,
However it may be at this moment.
If you're ready,
You could let your eyes close,
Make any adjustments,
Do what you need to settle in.
There's no right way to meditate.
We're just allowing ourselves to do nothing,
Not forcing ourselves not to think,
Or just giving ourselves permission not to think about anything in particular.
You don't have to work,
You don't have to solve.
You are good enough right where you are as you are.
Take some deeper breaths,
Further in,
Slower out,
Gathering yourself with your breath,
Drawing inward.
Notice what's quiet and also what's busy inside you and around you,
Never silent,
Always vibrating and moving.
That's life and living.
And again,
You could smile a little just for that gratitude.
It's a gift just to be.
Maybe you notice or could imagine your spine getting lighter and longer.
Perhaps your hips sink into your seat or couch or bed,
Becoming heavier to an extent.
We probably have almost all the things we need within us in order to live a full life.
We just need to become more aware and let go of feelings of scarcity and fear.
We have the ingredients for a full and meaningful life to be and become our best selves.
Starting where we are with our breath,
How much volume does it fill in your chest?
How must it regulate the flow of oxygen and carbon dioxide into and out of your body,
Giving your blood and then other cells and organs the capacity it needs to regulate and motivate?
Be curious about or imagine or just sit in gratitude for your circulatory system.
Air coming in,
Sorted and resolved and sent outward.
To support your function,
Your breathing,
Your doing it all.
You have what you need right inside your rib cage,
Supporting yourself with your breath.
Also there,
Your heart,
A maze and networks of arteries and veins,
The cardiac muscles to drive that blood around your body like a joyful roller coaster ride through your flesh.
Blood circulating.
It may be a little harder to perceive and nearly impossible to control,
But you know it's there.
You sense your heart working,
Blood circulating,
Sending nutrition and energy.
Your breathing,
Your pulsing with blood and force.
You have it inside you.
Take this time to be grateful for those ingredients of a life well lived.
See if there's anything in your body,
Your muscles or joints that can further relax,
Places where you are holding and could let go more and soften.
Welcome in ease.
You may notice your belly gently moving even as you breathe and within it stomach,
Intestines,
Other organs of digestion,
Absorption and sharing of nutrients,
Discarding of waste.
Almost unfathomable,
Perhaps even to one with medical training,
But we know it works.
We know that most of the time when we eat it gives us energy.
We take what we need,
Discard what we don't.
Your breathing,
Aware of your stomach,
Your heart and lungs,
The organs that give you all you can ask for and even capacities to acquire things externally.
Continue breathing deeply.
Take a moment to notice your muscles,
Skeletal system,
Sometimes sore,
Awkward,
But always working.
Another ingredient of your capacity and vigor and lust for life,
Joints and sinews,
Flesh and blood giving you power and abundance.
You can always be grateful.
Take a few breaths,
Deeply in,
Slowly out.
Finally,
Your brain and its neurons stretching like trees to grow into each other and feed each other chemical information.
More neurons than there are stars and all you have to do is align them.
Help them to be perceptive and attuned.
Attuned to and aware of all those amazing processes inside you and alert to and perceiving all that is around you in all of its majesty.
Imagine aligning your neurons like magnets towards a pole,
Aware of the fullness of all the many ingredients that make you,
You,
And aware of the richness that the external world also offers.
Grateful,
Abundant,
And attuned.
It is enough.
Perhaps with our remaining time,
You might repeat that.
Grateful,
Abundant,
And attuned.
It is enough.
Grateful,
Abundant,
And attuned.
It is enough.
Breathing.
Grateful,
Abundant,
And attuned.
It is enough.
Continuing to breathe.
