Today,
We're going to spend some time focusing on a little thing that I like to call making space.
So making space is helpful in a lot of ways,
You know,
When we find conflict in our lives,
Or we find tough decisions,
Or just,
You know,
Everyday things that might not even seem that big of a deal.
Sometimes we can constrict,
We can make things kind of tight in when really life and ourselves and the world are much more vast than what we really allow.
So today we're just going to do a couple of things in our meditation to kind of make some of that space.
You will obviously feel whatever it is that comes to your own experience.
I hope that you will find it of benefit.
We will start as we usually do,
Finding a comfortable seat,
Whether that's in a chair,
Or on the floor,
On a cushion.
Kind of settle yourself in,
Taking a couple of deep breaths.
Just coming to be here in this moment.
With one last deep breath,
A long inhale and an exhale that just lets it all go.
Just and then come back to the natural breath.
And we'll take a few moments to scan through the body for any tight spots,
Any place that are in the body.
Start with the top of the head,
Letting your scalp relax,
Making sure that your neck is relaxed,
Letting the shoulder blades come down the back,
Letting the neck bend forward maybe just a little bit to release any of those muscles.
And then we'll take a few more breaths.
Shoulder blades come down the back,
Letting the neck bend forward maybe just a little bit to release any of those muscles at the back of it.
Feeling down the arms,
Just releasing any of the tension there.
Letting the hands be comfortable in whatever position you've chosen for them.
And then letting the arms be comfortable in whatever position you've chosen for them.
Allow yourself to feel the space in the chest as your breath moves through it.
Continuing down the body,
Releasing tension in the back.
If you don't feel like you can let go entirely of anything that you find here,
That's okay.
Taking just a few moments to recognize these spaces and breathe into them,
Just bringing awareness to them can make even a little bit of change.
Allowing yourself to feel your legs,
Calves,
The feet,
Just allowing for it all to be as it is.
Letting yourself stay connected to the breath.
When we talk about breathing into the spaces of tension in the body,
It's really just an act of making space there.
Making space for the muscles to relax,
For ourselves to let our guards down a little bit.
And so now kind of focus on the body as a whole,
And imagining that space of openness and relaxation just surrounding the entirety of you.
Just allowing for there to be space between you and perhaps your schedule or your to-do list or the million other things that might be trying to take away your attention.
Instead just feel the space around the body.
Da Perhaps there is something that's still nagging at you as you're connecting with the breath.
Maybe it's a conflict or some other interaction with someone.
Maybe it's a decision you have to make.
You can bring to mind that thing or scenario and just imagine a breeze coming through and surrounding it.
It's not changing it.
It's just allowing it to be what it is without story or judgment.
You don't have to respond in this moment.
You can just let it be and let there be space around it.
Not holding it so tight,
But letting it go just a little.
And as you let it go just a little,
Feel that expansion in your chest with the breath.
As you inhale and feeling the letting go of the exhale.
Always coming back to the breath.
That's all.
Sometimes things happening in the outside world can be a little suffocating.
Trying to stay connected to the news,
Perhaps trying to respond to things that are going on.
So we'll take a few moments now just to come to pay attention to that broader landscape,
That bigger picture.
Whatever comes to mind when I say that.
And as you breathe,
Imagine that with each breath,
The world is becoming just a little bit more still.
Traffic slows,
The waves of the oceans settle.
Even places like Times Square,
Just kind of stop and take a moment to breathe.
Allowing space.
Now we're going too far away from the breath,
Always coming back.
Turning back to focus on ourselves in these last few minutes together.
Take some time to focus on the quantumist center,
That place in each of us that is a still and calm resource,
A place to breathe.
Perhaps this is a space in your chest where you can feel the breath.
Perhaps it's another place for you in the body,
Wherever it may be.
Allow that space to open even just a tiny bit with every breath.
Imagine as if there were a doorway to this vast space inside of you.
A space that can contain all of your life and all that is truly you without any constriction,
With only openness.
Breathe here.
Let yourself feel the open air,
The stillness of this place inside of you.
Know that you can always return here.
The breath is a gateway to this space and it is always with you.
But exit,
The?
) Open,
Ities close.
Close anula Gallery.
As we end our time together today,
Bring your focus to this breath,
Follow it all the way down and all the way out.
The same for this breath,
Inhale all the way down and exhale all the way out.
It has been a pleasure to spend this time with you and I hope that you can take some of this space with you into the rest of your day.
