And start to take long,
Deep breaths.
As you slowly arrive into your meditation seat,
Using the breath to listen to your body and sense how you're feeling right now.
Does your body need to move a little bit,
Rearrange the posture?
Maybe start doing some gentle head and neck circles,
Bringing a little bit of movement to the body before the meditation starts.
Taking a very slow inhalation,
Pausing at the top of inhalation,
And slowly release the air out,
Feeling that sense of release,
Of letting go.
Continue with some long,
Deep breaths,
Inviting the sensations of the breath into your awareness.
Notice how your glutes are grounded on your seat,
And you're able to release any unnecessary clenching and tension on your legs.
Feel that connection with the ground,
With your seat,
And the lower body.
Melting away any unnecessary tension on the legs,
Your lower back.
Feel the feet touching the floor,
Grounding you into this present moment.
Notice how the present moment is for you,
What type of sensations or thoughts or emotions you're experiencing in the moment.
Letting go of any judgment and inviting an attitude of curiosity,
Kindness.
Notice how you're feeling right now.
If there is any tension around your body or your thoughts,
Consciously send your breath to those areas and allow that breath to soften any tension,
Inviting aliveness into your cells and the tissues of your body.
Your face and the muscles of your scalp also relax as you breathe deeply,
Relaxing the muscles of your eyeballs,
Your jaw.
Any tension melts down into the heart space,
Down below the shoulders.
Invitation to bring a breathing exercise into your practice,
So it's inhaling in four counts,
Holding your breath in four counts,
Exhale in four counts,
And keep your air out in four counts.
Very slow breaths,
Counting in your own time.
A few more rounds of breath,
Noticing how the body expands on the inhalation and slowly relaxes as you exhale,
Allowing the breath to travel through the heart space,
Right in the center of the chest.
You may notice a bit more spaciousness in this moment as you ground your awareness into your heart space.
And with curiosity,
Observe what's there,
The depth of this area of the body,
The type of presence that is always here.
Checking in with your body,
Observe if you're still feeling comfortable in your seat or if you need to take some adjustments,
Some gentle movements.
Give yourself the permission to rest here,
Relax your awareness in this moment,
In your breath,
In the heart space,
Taking full deep breaths,
Breathing all the way to the top of the inhalation,
Pausing for a moment,
Exhaling all the air out,
Pausing for a moment.
Of course,
There are thoughts coming in and out,
Flowing naturally.
You can always use your breath and the heart space to anchor you back into your practice.
And as you breathe,
Notice a wave of relaxation traveling down through the body like a river.
Sensing those deeper layers of the experience.
With curiosity,
Observing how you are at this moment in time,
Allowing everything to be just as it is.
Maybe a palm rests on your chest,
Signaling this intimate connection with your inner space.
Observing if there's anything in this moment that you need from your practice.
Is there anything that you would like to cultivate?
Maybe it's clarity or peace,
Love,
Whatever it is,
Breathe it in as you take full deep breaths.
Sending your intention to the heart space and on the exhalation,
Allowing that intention to radiate from the heart space out into the rest of the body,
Breath by breath,
Allowing every single cell to bathe in your intention.
Final seconds of your meditation,
Relaxing any thinking or any sense of control.
Give yourself the opportunity to fully be present with an attitude of curiosity and allowing life unfold naturally and effortlessly,
Just like your breath.
Welcome to stay here for as long as you need to.
Sensing what feels right for you to do next,
Maybe a bit of journaling,
Maybe a bit more time of meditation,
Just listen to yourself.
Thank you so much for joining us.
