A warm welcome to your practice today,
To this moment you have created for yourself,
To connect with the deeper wisdom that lives below the surface of your busy mind.
My name is Fleur Chambers.
I am the voice behind the Happy Habit Meditation app and today it is my pleasure to share this time with you on Insight Timer,
A truly beautiful international meditation community.
All this running around is making you tired.
I know you can feel it too.
All this trying to achieve more than what is realistic in a day.
All this feeling like you need to be more in order to like and accept yourself,
In order to finally feel like you have arrived.
All this chasing an imagined point in your future,
When your life feels easier,
When your troubles feel smaller,
When you have more time for yourself,
It's making you weary my friend.
But more than this,
It's blinding you to the feelings of security,
Ease and belonging that are here for you in the safety of this moment.
This moment that doesn't rely on other people or circumstances.
This moment that is perfect because it is real and it is yours.
So please get comfy,
Get really comfy,
Eyes gently closing if it pleases you today.
One deep and intentional breath opening to the idea that here in this moment it is possible to let down your guard,
To soften,
To let go of this subtle feeling of chasing,
Of striving,
Of forward momentum.
Another deep and intentional breath and opening to the possibility that this guided meditation has found you at the perfect time and that it will deliver you exactly what you need.
Awareness moving from the external to the internal.
Awareness landing on your breath.
Air flowing in,
Air flowing out.
Letting your breath be exactly as it is.
Each inhale just right.
Each exhale just right.
Letting your breath be exactly as it is.
Each exhale just right.
No need to lengthen your breath to make it feel more smooth or steady.
Just noticing if you can allow it to be just as it is.
Deep or shallow.
Fast or slow.
Warm or cool.
Letting the air flow naturally into your body.
Following it as it moves gently down your throat.
Filling your chest and lungs with a natural sense of expansion and ease.
Letting your breath be exactly as it is.
Filling your chest and lungs with a natural sense of expansion and ease.
Arriving deep into your belly.
Letting the air leave your body with the same sense of ease.
Offering your entire awareness over to the natural flow of breath.
If thoughts come,
That's okay.
Coming back to your breath time and time again.
Your breath mirroring the tides of our vast oceans.
Flowing in and out with perfect timing and grace.
Each in-breath an opportunity to invite in.
Each out-breath an opportunity to let go.
No striving.
No trying to get anywhere.
No needing to be more.
Maybe this feels easy.
Maybe this feels hard.
Returning time and time again to simply being with each breath.
Knowing that this is actually enough.
When we intentionally slow down.
When we sit with our breath as a gateway into our inner world.
It's natural for all sorts of thoughts,
Emotions or memories to surface.
Different aspects of ourselves and our lives that have been pushed down with all the busyness.
And so here,
In this moment,
With each breath,
Can you allow whatever emerges to be here.
Just as it is.
No need to work through anything.
To solve any problems.
No need to be compassionate or kind.
Simply welcoming your entire experience with a sense of warm-hearted curiosity.
Exploring the experience of letting your inner and outer worlds be just as they are.
Leaving you now for four minutes to breathe,
To notice,
To allow different aspects of your inner and outer world to come and go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Bringing your awareness back to my voice.
Back to your breath.
Scanning your body now and noticing how it feels.
Perhaps you are more aware of places that feel heavy.
Of places that are holding worry or tension.
Maybe you notice a sense of softening.
Of opening.
Of lightening up.
Long smooth inhale.
Pause at the top.
Long smooth exhale.
Asking your body,
What would you have me know?
And noticing the quality of your mind.
Perhaps your thoughts feel less powerful.
Further away.
Maybe you are seeing something with a new perspective.
And asking your mind,
What would you have me know?
Noticing the quality of your heart.
Perhaps your emotional world has changed texture.
Maybe something has shifted.
And asking your heart,
What would you have me know?
Allowing one word to come to mind and heart now.
Trusting that this word is just right.
Breathing this word deep into your chest.
Your heart.
Almost as if with your breath you are planting it like a seed into your heart.
And your awareness.
As you move through your day,
You may notice yourself striving.
Moving forward at an unsustainable pace.
And you may remember to pause.
Take one breath and bring to mind and heart this word of yours.
From here you will take wise action in the direction of what is important to you.
Wiggling your fingers and toes.
Opening your eyes to this moment.
May you move slowly today and may you receive the many gifts that are waiting for you.
Thank you.
