Life has this remarkable way of offering us exactly what we need practice in.
And although these practices don't always feel easy or welcomed or comfortable,
It's these school of life lessons that develop us into the perfectly imperfect human being that we show up as in this world.
This is all necessary for your growth.
This is the mechanism for your evolution.
And just as a snake sheds its skin in what cannot be a painless process,
The only thing more uncomfortable would be to stay in a skin that is far too small.
Stay in a skin that limits your infinite potential.
This meditation has been created as a loving reminder.
A reminder that this is the contraction before the expansion.
That this is the rooting before the rise.
And that there is nothing that will be offered to you that is greater than what you can handle.
Wherever you are at,
Wherever you are listening to this right now,
Simply allow your eyelids to close down.
Allow your focus to tune inwards and permit your body to settle.
Let the entire physical body relax.
Entire body soft and open and safe.
Notice the air that is effortlessly entering into your lungs and the air that is effortlessly leaving your lungs.
And without altering,
Without changing this breath in any way,
See if you can become a silent observer,
The watcher of air as it moves in and moves out of your body.
And now see if you can redirect your focus,
See if you can sweetly guide it to your chest,
To your heart.
Creating as little waves of disturbance as possible.
Begin to draw one or both of your hands to rest on your chest over top of your beating heart.
Just taking a moment to feel warmth of palm on clothing or on skin.
To feel weight of hand on chest over heart.
With your breath continuing to seamlessly move in and out of your lung,
Just afford yourself this very special moment to tune in to your heartbeat,
This rhythmic pulsation in your chest,
This heartbeat.
It was the first vibration that you ever felt.
It was the first sound that you ever heard when you were in utero,
Sweetly cared for within your mother's stomach.
And it is the most comforting place for you to rest and center your attention on.
It is the anchor that lives within you and it offers this body a sense of stability,
Freedom,
Just by tuning into it.
The next time that you breathe out,
Let all of the air leave your lung and breathe in through your nose to the count of 4,
3,
2,
1.
Hold that breath inside of you,
4,
3,
2,
1.
Exhale out,
4,
3,
2,
1.
Breathing in,
4,
3,
1.
This time holding,
5,
4,
3,
2,
1.
Exhale,
5,
4,
3,
1.
Breathing in for 4,
3,
2,
1.
Holding full for 6,
5,
4,
3,
2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Breathing in for 4,
3,
1.
This time holding 7,
6,
5,
4,
3,
2,
1.
Exhale 7,
6,
5,
4,
3,
2,
1.
Breathing in for 4,
Count it in your head,
Holding full for 7.
Letting that air leave the body,
Exhale 8.
Breathing in for,
Holding full 7,
Exhale 8.
Inhale for,
Hold 7,
Exhale 8.
Continue to breathe in this way,
Inspiring air in for that count of 4,
Filling up to the top,
Retaining that breath inside of you for a count of 7.
And then allowing the exhale to pour out of you for a count of 8.
4 count in,
7 count,
8 count,
Release.
Moving through one more complete round.
And as you exhale out to that count of 8,
Just let all of the air leave your lungs and return your breath to this normal,
This natural rhythm.
And with your hand resting over top of your heart,
Speak in to reflect and notice how you feel.
Notice if you feel any more calm,
Notice if you feel any more grounded or supported.
Notice if there's a newfound sense of trust and acceptance for what it is you're going through right now.
This you created.
And as we close this practice,
Offer some reverence to this hand on your heart,
Just by tuning and drawing your attention,
Your focus,
To the meeting point.
Your palm is touching skin or touching clothing.
Your heart is gently pulsating underneath.
And allow these words to resonate deeply within you.
The phase that you are in,
It is not here to stay.
It has not been intended to last for always.
This right now,
It is simply the temporary contraction before your limitless expansion.
This or something better.
