Hello,
My name is Jacinta and I'm honored to walk this path beside you.
We're going to do an easy and simple meditation today.
We're going to take it step by step and I will be here with you at every moment.
I know it can be difficult to take the first step,
But remember everything starts somewhere.
Every single thing that has been accomplished is a start.
If you wish,
It once had a beginning.
Find a comfortable position.
It can be sitting down on the ground or in a chair or laying down if you wish so.
Make sure your back is straight,
Your shoulders are relaxed,
Unclench your jaw,
Soften your face expression.
If there's anything that's bothering you,
Now is the moment.
And most of all,
Make sure your heart is open for this.
And if you haven't already,
You can close your eyes if you feel safe.
We're going to start this practice with a little check-in to observe how are we doing today.
How's your body?
Where's your mind at right now?
How does your soul feel?
And now we're going to take three breaths.
I'll explain them and then we'll do them together.
We're going to inhale as deep as we can through the nose.
Then we're going to hold at the top for a few seconds and then we're going to exhale slowly through the mouth,
As slow as you can.
So inhale through your nose,
Hold,
Exhale slowly through your mouth,
Inhale deeply,
Hold,
Exhale slowly through your mouth.
One last time,
Inhale through your nose,
Hold,
Exhale slowly.
And we're going to set an intention for today's practice.
It can be around taking a first step,
Making a decision,
A change in your life,
Moving forward somewhere,
Or whatever is calling you right now.
You can dedicate this practice to yourself,
To someone you love,
To someone in need,
Whatever is calling your heart at this moment.
And once we set that intention,
We release it,
We let it go.
Let's start to connect with our breath,
Inhaling and exhaling through our nose.
As we connect to our breath,
We connect to ourselves.
Inhale,
Exhale at your natural pace without forcing anything.
As you breathe,
You feel the ground beneath you.
Let the ground hold you.
Let Mother Earth support you.
Listen to the music or any sounds around you.
Incorporate any other sounds to your meditation today.
Be aware of any sensation in your body,
Inside and outside.
Breathe in through your nose,
Breathe out through your nose.
Feel the air coming into your body and the air coming out of your body.
Feel your body expanding when the air is coming in.
Feel your body contracting when the air is coming out.
Where do you feel your breath the most?
Do you feel it in your nose?
Do you feel it in your throat?
Do you feel it in your chest or in your stomach or somewhere else in your body?
I want you to focus on that part of your body for the rest of this meditation.
And for a few moments,
You're just going to be here breathing in silence.
Remember,
I'm here by your side.
The only thing you have to do is inhale and exhale.
Inhale and exhale.
Remember,
If your mind is wondering if thoughts are coming in,
It's okay.
Everything is okay.
Everything is okay.
There's no right or wrong.
Notice your thoughts.
Accept them.
Observe them for a few seconds and let them go.
Breathe them out.
Meditation is not not thinking.
Meditation is always coming back to your breath.
We notice our thoughts and we just breathe them out.
Little by little,
Start deepening your breath.
Deepen every inhalation and every exhalation.
I don't know what you're going through,
But I know we're all going through something.
I know sometimes it seems difficult,
Even impossible,
To get where you want to get.
Today,
You took your first step.
You should be proud of yourself.
And I want to encourage you to take a second step.
Whatever that looks like for you right now,
It doesn't matter how small or big,
It only matters that you take it.
Just like the Chinese proverb says,
A journey of a thousand miles begins with a single step.
Keep deepening your breath until you can hear every inhalation and every exhalation.
Once again,
Feel the ground underneath you.
Feel the support the earth gave us.
Feel the energy you created.
Listen to the sounds around you,
The far ones and the near ones.
And whenever you're ready,
Slowly and gently,
You can begin to open your eyes.
Thank you for allowing me to walk by your side today.
May you find the light.
May you be the light.
May you share the light.
