Welcome to today's meditation.
I'm Jessi and I'm going to be guiding you in a journey into presence.
Let's begin.
Finding yourself in a comfortable seat or lying down.
Letting the body settle its energy to the earth.
As if every muscle are being pulled down by the forces of gravity a little bit more.
Noticing if your breathing is shallow and if you need you can deepen the breath.
Expand the walls of the body that hold the breath.
Now bringing your awareness to the sounds in your environment.
Wherever you are can you isolate each sound and bring it fully into your awareness.
If you're practicing outside try to separate the sound of the wind,
The sounds of people talking,
That gentle hum and any other sounds that may be creating this beautiful mosaic surrounding you.
If you're in a city or surrounded by people in a public space can you try to separate the sounds of children laughing to the sounds of people talking to the sounds of cars humming as they drive by.
Bringing each sound and bringing each fully into your awareness one at a time.
And then bringing your awareness to the beautiful mosaic of sounds all at once.
If there was a symphony that you hadn't noticed before that's coming into your view.
The sound of the world,
The sound of life.
Becoming aware,
Becoming present can be done through many different pathways and one of those pathways is through embodiment,
Through breathing.
Another is just noticing little bits of our surrounding that are so perfect and so beautiful that we maybe didn't notice a moment before.
Next,
I want you to blink your eyes open.
I want you to look around your environment right now and notice something beautiful that you hadn't noticed a moment earlier.
If you're sitting outside maybe you notice how light and shadows dance or how the colors surrounding you are different from one plant to the next.
If you're in a closed space like a room maybe noticing some shape,
Some piece of furniture or a color,
Thinking about all the many moments and events that had to happen to bring this piece into creation.
And then when you're ready again closing the eyes.
This time feeling into the body.
Noticing where in the body your breath feels strongest and can you shift that around just a little bit.
So maybe you start breathing at the low belly and then send the breath into the heart and lungs.
Maybe next the breath travels upward towards the throat and you can feel it just like how you would feel water pouring down the throat.
Can you take this one step further and send the breath into the fingertips?
Because if the breath could travel way further in the body than you ever thought it could.
Then feeling the breath in the hips down through the legs and out towards the toes.
The whole body was feeling that vibrant life force prana energy.
One final way that will work on presence is the simple act of sharing gratitude.
I'm starting to make a list.
This can be a list of two or a list of nine.
All the many ways in which you can feel gratitude today.
So maybe you're grateful that you have this safe and quiet space to practice and meditate in.
Maybe you're surrounded by loved ones and you can be grateful for their presence in your life.
Maybe outside the sun is shining and the sky is blue.
You can be grateful for the beautiful weather and the warmth that you feel.
Maybe you're grateful for safety or a good night's sleep in a warm bed.
Maybe you're grateful for delicious food on the table.
Whatever it is that makes its way onto your list,
Try to not only say to yourself the ways in which you're grateful but feel for that gratitude coming through the heart space.
As if the words took on life of their own and the heart could feel the gratitude.
We're almost at the end of our meditation together.
And for the last few breaths,
Bringing awareness back into your body.
Knowing the many ways in which you are alive and well.
Knowing that at any point in time you can always bring awareness to something beautiful and feel more present than when you started.
Thank you for choosing to meditate with me.
And I hope to practice again sometime.
Namaste my friend.
