Get yourself comfortable,
Whether that's sitting on the floor,
Sitting on your couch,
Lying down,
Whatever works for you.
Don't worry about necessarily crossing your legs or keeping them on the floor.
Just get comfortable,
Whatever your body is telling you.
And then when you're ready,
Just go ahead and close your eyes.
Or if you feel uncomfortable doing that,
Just gaze up at the ceiling or on a spot in front of you on the floor or the wall.
Or if you're outside,
Somewhere in the distance.
Alright,
Now that you're comfortable,
Know that at any time you can shift position because you always want to work towards comfort.
And remember that there are only three things that can happen during meditation.
You can fall asleep,
You can have thoughts,
Or you can sit in your own silence and stillness.
So let's go ahead and start by taking a long,
Slow,
Deep breath in through your nose and gently let that go out of your mouth.
Again,
Take a long,
Slow,
Deep breath in through your nose and release that breath out of your mouth slowly.
And now just become aware of how your body breathes for you.
Do you breathe in and out of your nose,
In and out of your mouth,
Or a combination of the two?
Just feel your body breathe for you and notice.
And now bring your awareness to the space between your eyebrows.
Allow that area of your face to soften.
And allow that softness to spread up across your forehead,
Releasing all those lines of wisdom.
Allow that softness to move down to your temples.
Allow that softness to surround your eyes.
Move behind your eyes.
Allow that softness to move down your cheekbones,
Around the corners of your mouth,
To your chin.
Allow your tongue to drop from the roof of your mouth to the floor of your mouth.
Allow that softness to move up your jaw line,
To your ears.
And allow that softness to move from your outer ear to your middle ear to your inner ear.
And bring your awareness to the temporomandibular joint where your skull and jaw connect.
And we tend to clench this area and hold so much tension as human beings.
Just unclench,
Release,
And soften this joint.
Release and soften.
Allow that softness to move down your neck,
Your shoulders,
Your arms,
Your biceps,
Your elbows,
Your forearms,
Your wrists,
Your hands,
Your fingers,
Your thumbs.
Allow that softness to move down your chest,
Your torso,
Your hips,
Your legs,
Your knees,
Your shins,
Your calves,
Your ankles,
The tops of your feet,
Underneath your feet and your toes.
Just allow your entire body to be soft.
And again,
Just feel your body breathe for you.
Feel how you are given life each and every day.
And take a long,
Slow,
Deep breath in through your nose,
Bringing that breath into your stomach.
And then watching that breath as it comes up and you exhale out of your mouth.
Again,
Another long,
Slow,
Deep breath in through your nose,
Bringing that breath to your heart.
Surrounding your heart with this healing breath.
And exhale out of your mouth.
Again,
Another long,
Slow,
Deep breath in through your nose,
Bringing that breath to your lungs.
Filling your lungs to full capacity with that breath.
Holding it there a moment longer to really stretch your lungs.
And then exhale out of your mouth.
And just become aware of your natural breath once again.
And imagine that in your hand you have a clean,
Brand new ball of play dough.
Yes,
A ball of play dough.
And with your next deep breath,
Bring that ball of play dough into your mind to collect all the old thought patterns.
All the old stories you've told yourself,
The things other people have said to you.
All the negativity.
And exhale out of your mouth.
Again,
Another long,
Slow,
Deep breath in through your nose,
Bringing that ball of play dough into every crevice of your mind.
Collecting all the old dust bunnies.
All the negativity,
All the assumptions,
The judgments,
The negative words,
All that old stuff that no longer serves you.
And exhale out of your mouth.
And one more time,
Roll that ball of play dough around in your mind,
Collecting everything that no longer serves you.
And exhale out of your mouth.
And as you sit there with this filthy ball of play dough in your hand,
Just toss it behind you.
For that is where it belongs in the past.
And go ahead and spread your palms wide if you can,
Either on your lap or by your side or on your knees.
Spreading your palms wide puts you in receiving mode.
You have just cleared space.
You have just made space.
And now you are saving space in your mind and in your life for what is coming next.
Keep your palms spread wide in this receiving mode so that you are open to all that is meant for you.
In receiving mode,
You are now aligned with your higher self and in divine time,
All will come to you that is meant for you.
Feel the energy of potential dancing in the palms of your hands.
And let us bring to mind the mantra,
I trust,
I trust.
And with each inhale or exhale of your breath,
Repeat the words,
I trust.
Silently in your mind and silently in your throat.
And as thoughts of the future or thoughts of the past come into your mind,
Just let them float by as if they are clouds.
And come back to your mantra,
I trust,
I trust.
I trust.
I trust.
And just gently let the mantra fade into the background.
And come back to your breathing,
Feeling how your body breathes for you and notice if there's a difference.
Take a long,
Slow,
Deep breath in through your nose,
Bringing that breath to your heart,
Surrounding your heart with that healing breath.
And exhale out of your mouth.
And with your eyes still closed,
Allow the effects of the meditation to just sink into your bones.
With your eyes still closed,
Start to become aware of your surroundings,
How your body feels,
The noises you hear.
Put a big smile on your face and when you're ready,
Open your eyes.
