Hello there,
I'm John.
Welcome to this 10 minute meditation designed to support your mental and emotional health.
If you'll just allow yourself to begin settling down in whatever way is best for you,
That can be lying down,
Sitting in a chair,
Or sitting in traditional meditation posture.
If you are sitting,
Putting your hands on your lap,
Or in the more traditional meditation style,
And you can allow your eyes to be open or closed.
If you're keeping your eyes open,
Perhaps just softening your gaze,
Looking four or five feet in front of you.
And allowing yourself to be upright through the spine or long if you're lying down.
And we'll just begin by taking three breaths together.
So I want you to imagine that your breath is coming in at your feet,
Coming up your legs,
Through your hips,
Up your spine,
To your heart,
Filling you.
And then you just let it go.
We don't push it out,
Just let it go.
Breath coming in like the sea rolling in,
Up your feet,
Your legs,
Your hips,
Up your back,
All the way to your heart and filling you,
And just rolling away.
Coming in up the legs,
Hips,
Spine,
Heart,
Filling your entire torso,
Your arms,
Even your head,
And rolling away.
And then just noticing your natural breath in your body.
Just bringing your awareness to your body breathing.
So we're not trying to change the breath,
Just noticing.
And just notice what your breath is telling you.
Notice what your body is telling you.
And just let it go.
And then just let it go.
And then just let it go.
And just notice what your breath is telling you.
Notice what your body is telling you.
Breath will show us everything we need to know about ourselves in this moment.
And of course you can notice your mind.
So we're not going to try and change our mind or push our mind in any particular direction.
I'd like to invite you to simply notice the breath that you're breathing.
And just allow yourself to meet that feeling with kindness.
Just feeling the energy of your mind,
Whether there's a lot of self-confidence,
Or just feeling the energy of your mind.
And just let it go.
And we're not going to lie,
We're just trying to find the way how we can findEC tuh wethl the thoughts and their feelings with kindness.
The feeling of your mind.
Letting go of any judgement or criticism towards yourself about your mind or your breath or the feeling of your body.
And if anything is tight or difficult in the mind,
Not trying to force an experience or trying to meditate,
Just allowing yourself to notice the movements and the energies that are taking place.
And perhaps you can allow the word soften to move through you.
Soften.
Felt in the kindest way towards your mind.
Soften.
And bringing your awareness to your sense of emotion,
To your feelings.
And this can also be the absence of feeling.
And in the same way,
Just simply noticing the energy of your emotion.
Not trying to figure it out with our minds,
But just feeling it with our deeper felt sense.
And here too,
If anything is tight or difficult or arising for you in this moment,
Allowing the feeling,
Soften.
Soften with utter kindness.
And so it may be that there's a story going in the mind of how something is supposed to be,
Of how we're supposed to feel.
Something should be like this or it should be like that.
Just noticing the energy of that and resting as best you can in that noticing.
Noticing the breath coming and going.
Aware of your emotion.
Aware of the feeling of mind.
Aware that you are aware.
And you can feel your feet on the floor.
You wait against the seat.
You're quite present.
You're not away somewhere.
Just deepening into your own awareness.
Not trying to push mind or feeling away,
But actually meeting what is in this moment.
With kindness and loving awareness.
And so I invite you,
If you feel like you can take one hand and you can place it on your heart,
And just meeting yourself physically in this way at the level of the heart,
Bringing kindness,
And acceptance and love to yourself with a simple physical movement.
And you can do this whenever you want.
And you can do this when you're in a state of deep meditation.
And you can do this whenever you need to.
You're fully present,
Fully here.
Aware of yourself and softening.
And so in a few seconds,
We'll bring this meditation to a close.
Please feel free to continue on for as long as is right for you.
Or if you need to go on with your day,
Thank you for taking this time for yourself,
For the world,
And for practicing with me.
Bless you.
Have a beautiful day,
Whatever you're doing.
