So you can find a comfortable position.
So close your eyes,
Take a few fuller breaths,
And enter inside the body,
Making small adjustments and even some bigger stretches as you allow yourself to find what feels good.
So whether it's the morning for you or the nighttime,
Just feel how the body has some requests.
You can let the sides of the neck stretch out,
The arms reach overhead,
And even just your deepening breath is helping to stretch and adjust yourself in the inner space.
A sense of coming back home to your inner space.
You can sense the different layers that are here,
Recognizing yourself as a field of energy and a background of awareness.
Continue to make small adjustments in your body,
For the spine straightens,
The shoulders soften all the way down,
And a little bit back to expose the chest,
Opening the heart.
The chin can gently pull down,
Maybe another inch,
And the crown of the head reaching up,
Finding length.
Letting go of any agenda.
Notice the urge we all have to push forward and up into the forehead,
Into an energy of needing to do or worrying,
Planning,
Striving,
And take the opposite movement inward and downward into listening,
Arriving,
Meeting yourself in this moment fully.
A smile spreads through your cheeks,
Your eyes,
Your face.
Trust the meditation will deepen perfectly in its own time.
Allow yourself to rest inward and downward,
Following the breath down into the middle of the chest.
We're still in this phase of relaxing and arriving.
Scan the body,
Listen to what's here,
And soften.
Including all the muscles of the face,
Jaw,
Ears,
Forehead,
Eyes,
Scalp,
Relax.
You you If you ever feel lost in too many thoughts,
Take a few fuller breaths,
Swirling the energy through the chest,
Down through the belly and the legs,
Coming back to this arriving.
Notice that you can feel your body without thinking about it.
You can hear the sounds and feel your breath without thinking about it,
Just a direct experience.
When you feel and hear directly,
You arrive.
Directly meeting the moment directly Allow yourself to anchor more in the heart space,
Either with the breath there or if a palm wants to press into the chest,
You might visualize the heart.
Notice where the end of the inhalation stops just behind the sternum,
An intimacy with yourself.
You Feel each breath pass in and out of the heart space,
A sense of arriving,
Attending to what is right here,
Right now,
Your own presence,
Your heart.
You you You might notice other parts of the body that need attention,
Softening or breath,
Attending to what you feel here.
You And finally,
You can introduce the short pauses at the top of the breath and at the bottom of the breath.
Notice the stillness between and behind the breaths,
Your own awareness.
You Short pauses where you hold or recognize that little gap between the breaths,
The zero point where everything is empty,
Still One more minute.
Maybe there's a few fuller breaths clearing out any residues,
Any efforts.
Be here with yourself now with a tender,
Compassionate awareness.
Coming back inside the body,
You might start to take some gentle swaying movement side to side,
Deepening the breath,
Taking the time here to feel if there's any intention for the week ahead or if there's anything that you need that you can acknowledge like a little message.
Thank you for joining me for the meditation.
Feel free to sit for as long as you like or move into anything else for another few minutes of your own practice.
I wish you a beautiful week.
