To get started,
Get into a position that feels comfortable and is upright enough to be dignified and firm,
But also relaxed enough to let your body release any tension that it may be holding that it doesn't need to hang on to right now.
So feel your feet on the floor,
Allow your chest to be upright and notice any tension that you may be carrying in your body and let it go.
Maybe move your neck around or wiggle your shoulders a bit,
Whatever you need to do to allow yourself the time and space to become relaxed.
And as your body gets settled,
Bring your attention to your breath as a way to get grounded in the moment.
You can center your concentration on the very fact that you're breathing.
There's nothing you have to do to force that.
It just is naturally.
Let nature live through you,
Through breath.
So bring your attention to your breathing.
Either focus your mind on the chest area or right at the nostrils.
Just become aware of the fact that you're breathing in and out,
In and out.
And in your mind with each in breath you can say,
Breathing in,
Breathing out,
Breath in,
Breath out.
There are many things over the course of any given day,
Let alone any given life that can distract us from what is our authentic truth.
And so in this moment you're giving yourself the chance to focus with awareness,
With wakeful intention on embodying who you truly are.
And allowing everything that is not that to melt away.
And as you're connecting to yourself now here through breath,
Through focused attention,
You may notice your mind's tendency to dwell or fret or plan or imagine,
Judge,
Criticize whatever it is.
And that's natural.
Anytime you notice your mind take you away,
Just bring it back to the sound of my voice,
To the beat of your heart or to the movement of your breath.
Now I'm going to ask you in this moment to bring your awareness to the heart.
And as you settle your attention to your heart center,
You can notice the rising and falling of your chest.
You can become aware of the almighty power of breath,
Of body,
Of heart.
Just part of your experience from which life is born.
And from which your authentic truth Allow yourself to feel anything that comes up that is tender or empowering.
Anything that feels raw or real or important.
Whatever comes up for you as you focus your attention on your heart center,
Connecting to an intention to live authentically.
In this moment,
Ask yourself,
What is my truth?
And allow whatever comes up for you to be and get curious about where you feel that.
What sensations accompany this sense of authenticity?
Where does it live?
Are there any images?
Any thoughts?
Any stories?
What comes up when you allow yourself to feel your truth?
Whatever comes up,
Allow it.
Get curious about its presence in your experience.
This can be present with it all.
Give yourself the chance to reflect on your authentic core.
Now I want you to bring whatever that truth is for you.
Whatever came up,
Bring that into your heart center.
Allow it to penetrate your heart.
Feel what it feels like in your gut,
In your chest,
In your limbs.
And trust that whatever has come up for you is a message that you needed to hear from yourself.
A message about what you need to cultivate more of as you continue on over the course of the next series of nows.
To live from your authentic truth.
To embody a heart-based stance.
And to allow your highest self to lead the way.
Anytime you need a reminder,
You always have your breath and your heart center to return home to.
To become more grounded in who you truly are.
And to allow everything that gets in the way of that to fall aside.
And as we close out this meditation,
Give yourself a gentle,
Loving,
Heartfelt,
Deep acknowledgement for doing this wonderful nourishing act for yourself today.
For taking the time to connect to your authentic truth.
For being willing to explore that and to feel that and to know that so that you can embody that as you continue on along the day.
And bring your attention back to your breathing.
Take a nice,
Slow,
Deep and deliberate breath in through the nose.
And release out through the mouth.
And again in through the nose.
And out through the mouth.
And one more time in through the nose.
And out through the mouth.
And allow your breathing to return to its natural pace.
Whatever it is.
Feel your feet on the floor or wherever they are resting in this moment.
Bring your attention there.
You can start to wiggle your toes.
Wiggle your fingers.
Maybe stretch out your arms.
Stretch out your legs.
Move your shoulders.
You can move your neck around.
Let the body moving a little bit to orient it back to being in a more active place.
And when you're ready,
Gently open your eyes.
Come back to the space you're in.
Just give yourself a chance to orient.
Look around.
Notice anything you see.
Any sights,
Colors.
And as you continue on,
Stay reminded you always have your authentic truth to connect to.
And that that is a place of trust and safety that lives within you always,
No matter what.
And what a gift you've given yourself today to connect to that.
Be peaceful as you continue on.
