Thank you for joining me,
Ching-Heh Tran-O,
For this guided meditation.
Please get comfortable in your seat and find your way to stillness in a position that allows you to be at ease,
Awake,
Present,
At ease.
Your eyes can close if you'd like,
Or if you prefer to have them open,
You might just lower your gaze and let your eyes rest.
Go ahead and connect to the ground that's underneath you,
This earth that we are on,
Through the contact of your feet or maybe your legs,
Or whatever you're seated upon knowing that it's supported by the earth,
And really let it take your weight,
Grounding yourself right here,
Right now.
Let your hips be easy,
Your legs relaxed.
Sense your whole spine,
Just how long it is from your tailbone all the way up between your ears,
Sensing your lower back and the middle of your back,
The back of your rib cage,
Your upper back,
Across your shoulder blades,
Your neck,
Going all the way up between your ears,
And then energy out through the top of your head.
You can connect with the sky above you,
Connected to the earth below you and the sky above you,
And feeling a sense of spaciousness between,
Spaciousness in your whole torso.
Let your belly be soft and your chest be soft so that they can move as you breathe.
Light the muscles in your face to relax,
Easing up in the jaw and all around the eyes.
Then let your attention find your breathing.
Your breathing just as it is in this moment,
Not needing to change it,
But just drop into the rhythm of it as if you're dropping into the rhythm of a song.
Might take a moment to find it,
But just feel the breath as it comes in and as it goes out and let yourself follow.
When you notice in this meditation that your mind has wandered,
You get to return again.
Just come back to the next breath.
Drop back into the flow of your song.
For this meditation,
Listen to the sound of the bell and then we'll work with a handful of phrases that you can coordinate with your inhale and your exhale.
You can either use the full phrase or the short phrase,
Breathing in with the first part,
Breathing out with the second part.
Bellshand,
You you As you breathe in Choosing to be here As you breathe out experiencing this breath Choosing to be here Experiencing this breath We're simply here as you breathe in Breathing as you breathe out Here Breathing you We get to choose to be here in the present moment And here in the present moment we are breathing And we can allow ourselves to fully experience breathing the gift that breathing is Here Breathing you might notice all of the details of the breath where it begins following it in what it's like as you feel the whole body filling and that moment when the breath turns and it starts to leave and what it's like to let go to release the breath to follow it out that moment where it begins again Here breathing As you breathe in choosing to be here as you breathe out reconnecting with myself Choosing to be here reconnecting with myself Here reconnecting Choosing to be here in the present moment We are choosing to meet ourselves right where we are We can reconnect with ourselves Reconnect with our bodies You might notice if there's a particular feeling present and not needing to change the feeling not judging the feeling but making room for whatever is alive in us to be here whatever sensations are here to be here We get to slow down and be present with ourselves Nothing more that we need to be or do to be here Here reconnecting As you breathe in choosing to be here as you breathe out remembering what matters Choosing to be here remembering what matters Here remembering When we allow ourselves to slow down come back to our breathing reconnect with ourselves we can also remember what matters most to us what values we want to come back to to help us to live with more ease and presence and joy and love Sometimes we can get swept away in the busyness of life or the nitty-gritty of life but we can reconnect and we can remember what matters to us Here remembering As you breathe in choosing to be here as you breathe out letting go of fear Choosing to be here letting go of fear Here letting go And we come back to the present moment and allow ourselves to be right here We find that right here in the present moment we're okay.
Right here we are breathing connected to the ground below us We can choose to let go of what pulls us away into fear Here letting go Even if it's just for this moment Not ahead of ourselves not behind In this moment I'm safe I'm okay As you breathe in choosing to be here as you breathe out returning to love Returning to love Choosing to be here returning to love Here returning When we stop like we are and we come into the present moment and we let ourselves experience simply breathing When we reconnect with ourselves When we remember what matters When we let go of fear We can return to love We can remember that having kind intention meeting ourselves and others with love with peace with generosity with gratitude We can choose to do this again and again Sometimes we forget and we can always begin again choosing choosing to be here returning to love Before we close this meditation you might notice if anything has changed in you your sense of yourself your breathing your mind state or your feeling state your sense of your body or your surroundings and then you might thank yourself Recognize that you showed up to practice which takes courage and care and I thank you for practicing with me today so
