Thank you for joining me for this guided meditation.
Give yourself a moment to find a comfortable position,
One that allows you to feel grounded,
Present and relaxed,
Letting go of unnecessary effort throughout your body.
Feel the contact that you make with what you're sitting on and the support of the ground underneath you.
Allow your eyes to gently close if you would like or find a place to softly rest your gaze.
Sensing the support of your spine from your tailbone up to the level of your ears,
Allow your energy to also continue into the space above you so your energy doesn't have to get cut short and you can have a sense of lightness while also feeling solid and grounded.
Allow your shoulders,
Your arms,
Your hands to rest and be still.
Just feel their weight,
Not needing to contract in this very moment or to hold yourself in.
Allow your rib cage and your abdomen to move in response to your breathing.
Give your lungs the freedom to expand and let go.
No matter what is going on in your life and the world,
In this very moment of being,
You can choose to let go of guarding,
Protecting or hardening yourself.
At this very moment,
You are okay.
Not in a future moment or a past moment,
But this very moment,
You are okay.
The muscles in your face can be soft,
A relaxed jaw,
A go of tension in your lips,
Around your cheeks and temples,
Around your eyes,
Your brow.
Be clear in your intention to observe what arises without contracting.
Choosing to let go of the need to follow every thought,
Figure anything out,
Plan,
Rehash.
Instead,
Just allow yourself to be here now,
Experiencing this breath,
This moment,
These words.
When you notice that you have drifted into thought,
Enjoy that moment of waking up and return to the life that is right here now.
This breath,
These sounds,
This body in this seat,
Right where you are.
Bring your attention to your breathing.
Feel that subtle rise and fall in your body of each breath.
Drop into its natural rhythm,
Just as it is in this moment,
Following along with its pace,
Its depth.
There's nothing you need to control.
Connected to your body,
Now we'll work with a handful of phrases that you can coordinate with your inhale and your exhale.
The phrases give your mind something to rest on while your body rests on your breathing,
The sensation of breathing.
You can use either the long phrase or the short phrase,
Breathing in the first part,
Breathing out the second part.
As you breathe in,
I'm breathing in.
As you breathe out,
I'm breathing out.
I'm breathing in,
I'm breathing out.
Breathing in,
Breathing out.
Rest on the movement,
Wherever you sense that movement right now of breathing,
Where you feel it the most.
Feel yourself expanding and letting go and softening,
Releasing.
Enjoy its rhythm.
As you breathe in,
Steady in my breathing.
As you breathe out,
Grounded in the present.
Steady in my breathing.
Grounded in the present.
Steady.
Grounded.
Steady.
Grounded.
No matter what might be swirling around in your life in the world,
You can stay steady.
Can feel the ground underneath you.
Can stay in the present moment.
Not adding on thoughts about what may happen.
Just here now.
You might feel what it's like just to say those words.
Steady.
Grounded.
Letting go of the need to contract.
Knowing that you can meet what's here.
As you breathe As you breathe in,
Aware that all things change.
As you breathe out,
Allowing change.
Aware that all things change.
Allowing change.
Aware.
Allowing.
Aware.
Allowing.
Putting down the need to control.
To fight.
To push back.
But to trust that all things change,
Things will change again.
Aware.
Allowing.
As you breathe in,
Allowing change.
As you breathe out,
I can practice humility.
Allowing change.
I can practice humility.
Allowing change.
Practicing humility.
Remembering that we cannot control everything that arises.
That there's so much more to what is here.
To the causes and conditions that allow things to arise.
That allow things to change.
Allowing change.
Practicing humility.
As you breathe in,
Practicing humility.
As you breathe out,
Remembering my connection to all that is.
Practicing humility.
Remembering my connection to all that is.
Practicing humility.
Remembering connection.
We can remember that we are all connected,
Interdependent,
Not separate.
Seeing the larger picture,
We can step back.
Rather than harden us,
We can soften.
Soften to change.
Still feeling grounded.
Steady.
Breathing.
Allowing change.
Practicing humility.
Remembering our connection.
I can have more peace.
Breathing,
Allowing change.
Practicing humility.
Remembering our connection.
I can have more peace.
If you'd like,
Add on some more minutes of just silent meditation.
Just following your breathing.
Thank you for practicing with me today.
May you go gently into your next moment.
