Welcome everyone.
Thank you for spending a few moments to meditate with me.
This brief meditation is about connectivity,
Our connection to our bodies,
To each other,
And to the world.
Please find a comfortable seat,
Either cross-legged in easy pose,
Or sitting in a chair with your feet flat on the ground.
Once you're settled in,
Gently rock back ever so slightly to ensure that your spine is straight and tall.
If you like to lie down,
Just make sure that you're very comfortable.
We'll take Gyan Mudra so your index finger and thumb are touching gently,
The backs of your hands are resting on your thighs.
Close your eyes and allow your internal gaze to focus on the space right between the eyebrows.
Begin to deepen and slow the breath.
Inhale to a count of three,
And exhale to a count of three.
So inhale with me,
One,
Two,
Three,
And exhale,
One,
Two,
Three.
Inhale,
And exhale.
Inhale,
And exhale.
Continue to breathe deeply,
A little deeper than you normally would,
Noticing the strength of the breath,
The cadence of it like ocean waves.
On your inhales,
The breath fills your body and reaches to all of the tight or restricted places.
And on the exhales,
You release any tensions,
Any feelings of separateness.
On the inhales,
The breath finds any misperceptions,
Any day-to-day worries,
And on the exhales,
They are cleared away.
Feeling these waves of breath,
Consider that you are not a drop in the ocean.
You are the entire ocean plus one drop.
As you inhale,
Feel the expansion of your full self.
On the exhales,
Feel the solidity of the ground beneath you.
Imagine all of the people breathing with you right now,
All of the people meditating with you.
And feel your connectivity to all of us.
On the inhales,
Feel a sense of expansion,
And on the exhale,
Feel the breath connecting you to all that exists.
Breathing in fluidity and strength,
Breathing out and feeling the release.
You are not a drop in the ocean.
You are the entire ocean plus one drop.
As you are ready,
Allow your breath to fall back to its natural rhythm.
Feel the surface beneath you.
Allow your tongue to trace the roof of your mouth.
Feel the temperature of the room and notice any sounds.
As you are ready,
Blink your eyes open.
Thank you for meditating with me.
Have a beautiful day.
