Start to find a comfortable position for meditation.
You might gently roll out your head or roll out your shoulders.
As the eyes close and your breath deepens inside your body.
Start to relax and arrive here by adjusting,
Stretching,
Just listening to your body and what it needs right now to settle in.
Take some deeper breaths into the belly,
Into the lower back,
Melting the shoulders.
In through the nose and out from the mouth a few times,
A sense of letting go.
Give yourself time,
Be patient,
Trust that a process has started now.
And it's as simple as each breath relaxing you a little bit more.
Maybe a smile softens into your cheeks,
Relaxing your face.
Slide your breath all the way down the hips,
Thighs and legs to your feet,
Relaxing.
This is your time.
There's nothing you have to do at all,
So remove the future,
The anticipation,
Any worry.
Let's come back to the now inside your body,
Feeling,
Connecting,
Relaxing.
Notice if there's any tension in the back of the body or the front,
Your face,
Your body,
And try to melt that with your breath.
Melt your shoulders,
Melt your throat,
Chest and arms.
Feel free to just rest here,
Breathing,
Relaxing,
Unraveling,
Moving the body at any time that it feels good.
Helping yourself to drop in.
And if you like,
You can follow me into an exploration of the heart,
Starting by bringing a palm on top of the chest or the hands in prayer.
Let all the muscles of the face relax.
The tension releases from your jaw and face and eyes.
That energy drops into the heart space,
Your breath is drawing the energy into the center of the chest.
And take a few full breaths into this connection point between your hands and the heart.
Just behind the sternum in the middle of the chest,
Swirling your breath in and out.
In the chest area,
Noticing subtle qualities.
Maybe it's like the feeling of love or a warmth or an intimacy.
Maybe it feels comforting to have a hand on the heart.
Remove any expectation to do anything.
You're just holding a special space for yourself.
And your breath is pouring love into your entire body.
Good for you.
Your breath passing in and out of the heart space.
Your breath passing in and out of the heart space.
Let the shoulders relax.
The forehead melt.
What are the qualities you feel at the center of the chest?
Is there a vibration or an emptiness?
A warmth,
A coolness.
Maybe there's a few clearing breaths in through the nose and out from the mouth.
The more you relax,
The more you can feel.
The more you can feel.
Coming back to slow,
Full breaths through the heart space.
And even beyond the heart in the very center of your being,
The deepest,
Most inward point.
Praise your awareness back to the very center,
Your essence source.
You might notice a quality here of love.
The breath moving through your center feels like love.
And also the very heart of your being.
Your core is a stillness.
A deep quiet.
Give yourself these last moments here to rest in this deep loving quietness space of your being.
We disruptions.
Noticing the effects of your practice as you start to conclude and that might include even going a little bit deeper,
Connecting to the center of your being,
The deepest heart,
Stillness,
The existence.
You might also include movement,
Rolling out or stretching out your body in any way that feels good,
Spreading the love.
A few breaths through some really big smiles in your cheeks and anything else that feels good before moving into the rest of your day.
You might move really slowly,
Take your time.
If there's anything else you want to contemplate for the week ahead,
Feel free.
Okay,
Good start.
You you
