I was called to record this meditation to not only help myself heal,
But to hopefully heal the collective as well.
I feel that we are all capable of finding a moment of presence.
We are all capable of finding peace and calm and ease.
All we're doing here is setting an intention,
Which is to feel more grounded,
Centered,
Being aware of the present moment.
Or just finding a comfortable seat,
Just finding a place where you feel safe,
Relaxed,
Calm,
Calm.
This is your time to meditate.
This is our time to meditate.
So we're just sitting and finding our way to the present moment.
Taking just a few breaths.
Just not doing anything with the breaths,
Just noticing them.
Not changing the breaths.
Not trying to slow it down or speed it up.
Just noticing.
We're simply just breathing and being,
Feeling.
We're simply experiencing this moment right here,
Right now.
At this point you can close your eyes if you feel safe to or if you prefer to.
You can keep your eyes open.
Just looking downward,
Light gaze.
You don't want to really be focusing on anything that would lead you to distract yourself.
So you just want to be fully present in your breath.
Just noticing the sensations of the breath,
Notice how air goes in and how air goes out.
We're just noticing it.
Now if any other thoughts come up,
This is okay.
Thoughts will come up.
You're just going to notice the thoughts here as they come because they will come.
This practice we'll start off with some deep breaths to ground ourselves and we'll just do a brief body scan.
So now you may just want to take a nice deep breath in,
Really filling your chest,
In through your nose and just releasing either out your mouth or out your nose.
Really releasing on the out breath and then just taking another deep breath in,
Doing the same thing,
Really filling your lungs with oxygen and of course releasing,
Really emptying out any CO2 that you have left.
Just imagining that you're releasing all the things that do not serve you.
Just imagine as you inhale,
You're bringing in all the love and positivity and things that do serve you,
Things that you do need.
One more deep breath in,
Really just taking all of that in that you feel you deserve and need and to feel whole,
To feel safe,
To feel present.
Now just allowing yourself to breathe the way you normally do.
Just notice how air comes in through the nose and out of the nose.
Notice the nostrils.
Notice how air just comes in through your nostrils,
How air leaves out of the nostrils.
Notice the sensations.
How does it feel?
Is it cold?
Is it cool?
Is it warm air?
Notice the intensity of the breath.
Are you breathing fast?
Slow?
Simply notice the breath.
Remember there's no need to change the breath or alter it in any way.
Just breathe the way you breathe.
Just relax your shoulders.
If you need to adjust yourself,
Go ahead and adjust yourself.
This is your space to meditate,
This is your time.
And you can also end the meditation at any time if you feel you need to.
This meditation is entirely your choice.
And it's a wonderful thing that you chose to meditate right now because you deserve this.
You are honoring yourself.
Be proud of yourself.
Now just again noticing the air traveling through your nose,
Into your lungs.
Maybe even trying to envision that process of just the air traveling in and up your nose,
Down into your lungs.
Just notice as you breathe in,
Your chest expands.
Just as you breathe out,
Your chest goes down.
Notice the rise and falling of your chest.
Noticing your belly,
Noticing as you breathe in,
Your belly rises.
Notice as you breathe out,
Your belly falls.
Just being mindful of your pahati position.
You want to make sure you're comfortable but also not slouched over.
You want to make sure that your spine is straight,
Tall.
Your shoulders relaxed.
Your head just looking forward.
Relaxing the jaw.
Feeling the muscles around the eyes,
Forehead.
Just really just breathing into all these areas that we've touched on.
Breathing into the chest,
Your stomach.
Breathing in all that beautiful energy of oxygen to all the areas of your face.
So your eyes,
Your nose,
Your mouth,
Forehead.
All of these areas can add fresh vitality and energy.
It's bringing you calm present moment awareness.
If you find that you get distracted,
You pick up on some other sound or thought.
Know that this is okay because of thought.
Just recognize that thoughts come and thoughts go.
That's the sound.
Just know that it's the same for that too.
Sounds come,
Sounds come.
It's okay.
Just breathing gently here.
If you get distracted,
Just the moment you notice,
Gently return your focus.
Your awareness.
Back to your breath.
Just noticing any other sensations that are going on in your body.
If your feet falls asleep perhaps,
For instance,
Feel free to move,
Reposition yourself as needed.
Just try to do this as gently and as easy as possible.
Just really noticing every movement that you make.
Just noticing where your attention goes.
Perhaps you want to notice your toes.
How does it feel on your toes?
Is it cool?
Is it warm?
Are there any sensations there,
Feelings about your ankles?
How does it feel by your ankles?
Notice your knees,
Thighs.
Are there any feelings or sensations?
How does it feel?
Have you ever noticed a feeling with curiosity and non-judgment?
Simply notice.
There's no need to change it either.
Notice everything that arises,
Just be present with it.
Remember if your thoughts continue to distract you,
Take you away from the moment,
You're not doing anything wrong.
You're simply just being a human being and that's okay.
Moment you recognize that you're lost in your thoughts,
Just gently,
Kindly return your attention back to your breath.
It's okay.
It doesn't matter how many times it happens.
Just noticing your body again and just recognizing any areas that feel tense or tight and just breathing into any of these areas.
Relaxing and releasing any tension that you feel,
Whether it's in your back,
Your neck,
Your legs,
Your feet,
Trying to loosen these areas up as much as you can,
Just relaxing into your seat,
Just allowing yourself to be here and calm.
Now just coming back to your breath,
Noticing that in breath and the out breath.
Now just noticing the room that you are in,
Where you're seated,
Feeling the floor,
The seat that you're seated on.
Perhaps you may want to wiggle your toes,
Your fingers,
Just gently moving your body.
Taking a deep breath in here.
Release.
Another deep breath in here.
Release.
One final deep breath in before we end this practice.
And release.
Now bringing yourself back to the present moment,
Just noticing how you feel after the practice and simply keeping that same awareness throughout the day,
Just noticing how you feel throughout your day.
Thank you for meditating with me.
Namaste.
