Sitting comfortably in a quiet place,
As free from distractions as possible.
If you like,
Gently closing the eyes or they can remain open and downcast with a soft gaze.
And taking some moments just to gently bring the awareness to the breath.
And with each exhale,
Sensing the hips,
Thighs,
And feet.
And settling into the seat a bit more.
And with each inhale,
Feeling a slight lengthening of the spine.
Now lift through the crown of the head.
Noticing the movement of the breath and the subtle movement of the body.
And how the breath really supports us in holding ourselves upright and remaining grounded.
And even though you're relatively still,
There's always movement present.
Always change.
Always process.
Always an ebb and flow.
Gently noticing the continual presence of change in your breath.
And in your body.
And it's been said that the purpose of meditation is to prepare us for death.
So gently and silently saying to yourself,
My death is certain.
My death is certain.
And as you speak the words in your mind's eye,
Remaining aware of the breath and the body.
And notice any change,
Perhaps tightness,
Tension,
And using the exhale to release it and let it go.
Just as the breath rises and falls,
Every single thing in this world comes into existence,
Stays for a while,
And then dissipates again.
You are not exempt from this natural order of things.
This natural ebb and flow.
You're part of this cycle.
And you too will someday no longer be here.
As you contemplate this,
Staying present with the body and the breath.
Remaining tall yet relaxed.
Inviting in ease in the shoulders,
The belly,
The hips.
And noticing any feelings that arise from this understanding and this contemplation.
And allowing them to be there.
Recognizing that as you tune into the body,
There will be a point in time when it no longer exists.
And staying anchored in the impermanence of you,
Who is alive right now.
And bringing into the awareness someone you love.
Understanding that there will come a day when that being ceases to be.
Resting with this understanding for a few moments.
Recognizing all the people who populate this planet.
Considering the fact that each one of them will one day die.
So sitting with this fact that all we have is this precious moment.
Tuning into the truth of impermanence.
And we don't know what comes next.
And inviting in kindness and patience with whatever feelings arise.
We're conditioned not to think about death.
It can be a big adjustment to start doing so.
And a very potent and meaningful one.
Inviting in a sense of ease and freedom.
Knowing that to control death,
You have to be able to control yourself.
Knowing that to control is futile.
You can choose to go with the flow in this moment.
Recognizing the flow of the breath itself.
And tuning into a deep gratitude for the fact that you are here.
You're safe,
Protected.
It might not be perfect.
You can recognize that right here,
Right now,
Your resource,
You're safe.
You're protected.
You're cared about.
Knowing that each breath we take supports the body.
Each breath is an act of love.
Each breath is a sign of love.
Each breath is an act of love.
So I invite you to breathe with this awareness.
Letting each breath be an offering of love to your body.
As you inhale,
Feeling a sense of love,
Compassion,
And kindness growing inside of you.
And letting each exhale help to soften the thinking mind and any tension you might be holding.
Each breath filling you with love,
Awakening the energy of self-compassion.
As you continue to breathe,
You might like to silently repeat
phrases,
Offering yourself,
Your kindness,
Your presence,
And really taking in this gift from yourself.
I love myself with each breath that I take.
I love myself with each breath that I take.
I love myself with each breath that I take.
Continuing to sense into the energy of compassion.
Allowing it to drop into the heart,
Into the body.
Filling you from the inside and from the outside.
Resting here a little while longer.
And if you notice the mind wandering,
Gently returning to the flow of your loving breath.
I love myself with each breath that I take.
I love myself with each breath that I take.
Sensing into this loving breath for a few final moments.
Releasing any words from the mind.
Breathing naturally.
And sensing into the surface supporting you.
Reconnecting with your physical body,
Welcoming some light movement.
Maybe gently wiggling the fingers or the toes.
And taking a moment to offer yourself gracefully.
I love myself with each breath that I take.
I love myself with each breath that I take.
And taking a moment to offer yourself gratitude for taking this time to contemplate
death and impermanence and cultivating self-love.
Really taking in the goodness of that.
Allowing it to be a source of joy for you.
And whenever you're ready,
Slowly opening the eyes and letting this loving breath
continue to support you throughout your day and into your evening.
