You can close down the eyes.
Take a few breaths just into the neck,
Shoulder and chest area.
You might take some small movements with the head,
Maybe turning left and right.
You might let the head fall down across the front of the chest.
Just connecting to the body and the sensations this morning.
Meditation has started,
You're connecting the breath into the inner space.
There might be some other movements entirely that feel good this morning.
Maybe you want to take a big stretch overhead,
Or stretch over to one side and the other.
Either way,
Just have the eyes soft,
The breath a little bit fuller,
Helping you to explore the inner space,
To clear out and to soften.
When you feel ready,
Just come back through the center.
Again,
Turn the gaze inward,
And become aware of your inner space.
The texture of your breath,
The fine vibration of your heart space,
The presence of yourself that's already right here.
And notice your presence that's here is not best approached by thinking about your presence,
But rather by softening downward and inward into your being.
Give yourself a little body scan,
Just softening through the shoulders,
The head,
The scalp.
Soften all the way through the back,
Your belly,
The hips.
Soften your legs,
Your thighs.
And as you relax the body,
Keep sending the breath around.
Notice any place that's sticky or feels uncomfortable,
Just being a little bit extra quiet inside the body,
Breathing and connecting,
Accepting and loving yourself from the inside.
Let the breath freely roam through the inner space for anything that you need to soften,
That keeps surfacing.
It could even be a story about the day ahead or the days behind you that's here and nagging somehow.
Meeting it with your breath and this loving presence of the heart.
And then sinking a bit heavier down into your seat.
Allow yourself to empty from the crown of the head down to the feet,
Emptying out the thoughts,
The person,
The stories,
That stillness and presence being revealed.
The more you empty down,
Allowing yourself to be an empty vessel,
To be filled with divine will with the flow of life,
Unimpeded by your resistance.
Feel free to take deeper clearing breaths in through the nose and out through the mouth at any point.
Emptying yourself of any resistance to what is,
With a foundation of trust and emptiness,
We can move more into the heart space and the exploration of our essence core,
Stillness in the middle.
Become aware of the short pauses,
The top and at the bottom of each breath.
And no matter what thoughts bubble up into the forehead,
We keep the heart open.
Keep the breath through the heart.
Keep that loving acceptance,
The inner smile,
Breathing it through the whole body.
Check that tension hasn't crept in through your belly or the shoulders.
Softening with the breath and anchoring back into this moment with the breath.
The breath is now.
The heart is now.
One more minute.
Going a little bit deeper into the heart space,
So follow that thread of intimacy.
Sense that there's a depth and a peace at the very center of your being.
If it feels nice,
You can close the practice with the palms pressed together in front of the chest,
Taking a few more moments to sense in and to seal in the practice.
Listening into the heart space,
Seeing if there's any prayer,
A prayer that's felt with the body.
Maybe it's a prayer for emptiness or for trust or for courage,
For love.
With a few final deeper breaths through the heart,
Just feel yourself rooting in to that infinity,
Your source,
The peace that doesn't change,
That's always inside.
Take as long as you need right here.
Maybe you want to lay back for a little bit.
Be really mindful,
Planning the next steps as you move into the day with a lot of care,
With stillness,
Wishing you a beautiful day.
