Hello,
My name is Brenda and this is a bilingual meditation.
And that's a little bit how this is gonna go.
I'll go between English and Spanish and sometimes I'll fully translate and other times I won't.
And I hope you enjoy this bilingual moment of peace.
And we'll come now to our meditation seats.
You can sit in a chair,
On the floor.
How do you want to receive these words?
And as you start to close your eyes,
Feel your presence here.
And just let everything that happened right before you getting here,
Let it just fall away.
Let the past fall away behind you.
You inhale through the nose,
Very slow and steady,
Feeling the breath move down into your body.
And exhale,
Open your mouth and exhale out.
Again,
Inhaling through the nose as you feel your chest expand,
Your ribs,
Your belly.
And then exhale out the mouth.
And now after those three breaths,
You can just begin to breathe from your nose,
Inhale,
And from your nose,
Exhale.
Let's invite a few visuals into our practice.
So bring your attention to the space between your eyebrows,
Your third eye.
And begin to visualize peaceful images,
Peaceful landscapes.
Perhaps you can see a beautiful lake,
Calm,
Serene.
And then maybe invite another visual that resembles or feels peaceful to you,
A butterfly floating,
Beautifully flying.
And just imagine this calmness entering your body,
Moving inward into yourself.
Maybe you notice a bigger breath moving into the body as it did for me right now.
Knowing that cultivating peace or calmness can be moments.
It doesn't need to be a long extended day of peace.
That's lovely if that does happen.
We can invite small moments of calmness and peace.
And as other thoughts enter your practice right now,
Acknowledge them,
Accept them,
Feel okay with them.
And as you notice,
Perhaps you've entered a whole other thought train,
A whole other thought train,
You can come back to those images of peace that you have within yourself.
And again,
Bring your attention to your breathing.
Your attention can go back to your breath and make it a bit bigger now,
Breathing fully,
Where you can feel it expand your chest and your ribs and belly.
And just let the breath out the mouth when you can't inhale anymore.
And you can start to tip your chin down towards your chest in gratitude for yourself,
For this moment for yourself.
And then as you feel ready,
You can blink your eyes open.
And as you feel ready to enter back into your day,
You can move slow,
Move your legs and arms.
Thank you so much for tuning into this meditation practice.
My name is Brenda again.
This was a bilingual meditation.
And I hope you have a great rest of your day.
Muchas gracias.
Muchas gracias y nos vemos pronto.
