Hi,
Welcome to your practice.
Practice helped with the intention of releasing stress.
And so with that,
I really invite you to take a moment and switch off any notifications,
Push away screens,
Create a safe and comfortable space for yourself,
Away from any potentiality of being distracted and called out of the practice.
And you can find a comfortable seat or you can also lay down,
Adjusting your clothing,
Your hair,
Any jewelry,
Really making sure that this is an environment to which you want to commit for the next little while.
Get comfortable,
Get cozy and when you're ready,
Close your eyes.
And then take a deep breath in through the nose and empty out through the mouth,
Giving yourself permission to let go.
The first intentional breath in as you are letting go of hurry.
The following intentional breath in,
Letting go of busyness.
Keep breathing in and keep letting go,
Letting go of tiredness,
Of tiredness brought on by resistance,
Of stress,
Of anxiety.
With every breath out,
Clearing out,
Letting go of distractions,
Of devices,
Notifications,
Emails,
Social media,
Rings and beeps.
And maybe you notice that your body is electric or tense,
With too much sugar or too much caffeine or too much adrenal stimulation,
Too much anxiety,
With the constant rushing in the sense that you always have something else to do.
You have to move and move and move.
So just for a moment let yourself let go of all of that as you sit here quietly.
Take a big breath in through the nose,
Empty out.
And maybe you notice that emotions start to move through your body and each seems so compelling,
So crucial.
You simply feel that you have to pay attention.
But what if you could just notice and let them be?
What if there is nothing you need to do about them now?
So no matter how vivid,
Could you take a big breath in and as you exhale out through the mouth creating just a tiny bit more space around each of the emotions,
Each of the stirrings.
Notice and let them be.
And maybe there is this urgent sense that you must do something,
That there are some actions that you need to take,
That you don't have that much time,
That this meditation better be over soon.
So how would it be to just let those thoughts come and go?
Let this yearning come and go?
And to acknowledge that you actually don't need to do anything.
You don't need to be anywhere else and other than now and here.
Just letting yourself be.
So take a deep breath in through the nose and once you breathe out,
Let that exhale be a gentle gesture offering of clearing,
Of softening,
Balancing out of all and any intensities.
And maybe you notice that thoughts rattle in your head in this never-ending stream of words and narratives and fascinating dialogues.
But what if these thoughts were just the sounds of the mind?
And what if you didn't need to do anything about them?
If you could just let them be?
Could you take a deeper breath in and as you exhale clear out and soften around any mental tension and busyness and even the most distracting of dialogues,
Could you just let them be?
And if anything else arises in your experience in the space of this practice,
Could you let yourself see it as just some content,
Content in the field of consciousness that you don't need to do anything about?
You can just let it be.
To see all of it as just some content in the space of your consciousness that you don't need to do anything about.
And you can just let it be.
So allow yourself to effortlessly swim in the ocean of your internal experience knowing that there is nothing you need to do,
Nothing else that you need to be.
And in this place of total surrender there is just your breath and your body and clarity and support and love and peace and stillness.
So could you let yourself really surrender into the reality of this moment,
Into the clear reality of now?
And perhaps this moment right now can take care of all your needs and perhaps within it you can find freedom and clarity and inner peace and a sense of opening and softening and releasing of any tension.
All that this moment asks of you is that you give up that which stands in the way of this connection that blocks you from living free.
And makes you forget that place within you which is so spacious,
So expensive.
So for the final few moments here use your breath,
Use the gentleness of the rhythm of each inhale and exhale to keep letting go,
To keep softening,
To keep shifting any internal bodily patterns that may be holding entrapped stress,
Overstimulation,
Emotional pain,
Overwhelm.
Working softly and allowing your parasympathetic nervous system to be spoken to and informed.
This is a safe space for you to release and restore and relax.
Take one last big breath in through the nose.
The empty out through the mouth.
