Take a deep breath in through the nose.
Exhale with a sigh,
Relax your shoulders.
Bring awareness to the center of your chest and smile from the heart.
Make sure you're in a comfortable position,
Lying down or seated with your back upright in a way where there's an ease of breathing.
Place your right hand on your belly and your left hand on your chest.
And know in this moment there's nothing to do.
There's nowhere to go and there's absolutely no one you need to be.
Focus on the center of your chest and once again smile from the heart.
Whether you're just imagining a smile permeating from the center of your heart out through the rest of your body or you're imagining what that would feel like.
Give yourself permission to be relaxed and be here right now in this moment.
Collectively and individually we are all going through a period of transition,
Possibly of chaos,
Struggle and of dealing with the unknown.
Take a deep breath in through the nose and exhale with a sigh,
Dropping your shoulders and relaxing your jaw.
You may be struggling with feeling paralyzed or helpless and knowing what to do about what's happening in the world.
Perhaps this has moved and influenced your relationships,
Your job,
Your daily routine.
You may be feeling a sense of chaos.
Could be affecting your sleep or your pain.
It could be affecting your mindset or how you're talking to yourself in your head.
Some of us are dealing with intense emotions that we don't know what to do with while others,
Possible conflict where there doesn't seem to be resolution.
In general it might just be a time of struggle that you weren't prepared for and aren't really sure how to navigate.
Place both your hands on your heart center and as you take a deep breath in,
Focus on the exhale.
Relax your mouth and jaw as you breathe out through the mouth.
Allow a smile to move across your lips and your face.
Smiles do not need to depend on any thoughts or emotions.
A smile can be chosen at any moment of any day.
You may be dealing with grief,
Unresolved anger,
Or even trauma that's been triggered coming up from the past.
In times like these it can feel overwhelming.
You might feel like escaping or possibly even apathetic,
Like you have no emotions and feel numb.
It can change from one moment to the next,
From one day to the next,
Even from one week to the next.
What you can always come back to is right now.
Taking a moment to focus just on one breath.
Feel the sensation of breathing in one breath of life.
Exhaling stress and tension just out of this moment right now.
Give yourself permission to drop in and relax just a little bit more.
With the unknown,
With chaos,
With things that feel like they're up in the air comes greater access to potential.
Our mundane,
Distracted lives are possibly stripped away and we're faced with deeper thoughts,
Uncomfortable thoughts and feelings.
And then when this occurs,
You can come back to the understanding that one,
Our minds are made to think and thoughts will be constant as long as we're alive.
Our minds are malleable and therefore we can start to notice and choose which thoughts we want to nurture and which ones we want to let go of and give less attention to over time.
Our thoughts can feel real.
The suffering in the world or in our own lives can feel real.
And so we come back to the breath right now.
In this moment you are taking care of yourself.
You are giving your body a chance to rest,
To join in the collective of everyone meditating,
Listening to guided meditations and taking time to focus on restoration.
When we can encourage and nurture a space for calm in our bodies,
Our nervous systems begin to feel just a little bit safer.
Imagine your body is enveloped in the energy of deep compassion,
Gentleness and forgiveness.
Who you are in this moment is potential.
You are a field of pure potential.
Imagine every cell in your body is vibrating,
Understanding that there is a shift and the shift is happening right now.
No matter what felt real before this moment,
Feel the breath coursing through your body as you take another breath,
Choosing to live and as you exhale tension,
Giving space for potential.
Every organ,
Every part of our body is constantly regenerating,
Releasing dead cells and creating new ones to replace it.
Every moment is a new chance to start fresh,
To create change.
For we always have the choice to change into more of the same or to change into something new.
Continue to breathe deeply.
Imagine filling the bottom of your lungs with fresh air and then focus on long,
Gentle exhales without strain.
Slow down the breath.
Imagine that your attention and focus on the breath is equivalent to love,
Showing love to your lungs,
To your circulation,
To your heart and to your body.
Fill the back of your body with breath.
Imagine as you breathe,
You're breathing in gentleness,
Calm,
Compassion and clarity.
You and your body are here to support each other.
In this moment,
There is nothing to do.
Allow stillness to be part and purely all of your existence right now.
And every time you feel restless or notice getting distracted by a thought,
Once again come back to focusing on the center of your chest and smile from the heart.
When we are in a space of calm,
We have greater access to our creativity to find solutions.
When we are in a space of calm,
We feel safe and increase our capacity to regulate our emotions and give space before we react.
When we feel calm,
We create awareness.
Have a wonderful rest of your day or evening.
And know that at any moment you can come back to one breath,
Letting your body know you're here and you're willing to create and change into greater calm,
Safety,
Creativity and joy moving forward.
Thank yourself for giving time to meditate and be calm,
To take care of your body and thank your body for taking care of you.
Namaste.
