Hello,
Hello and welcome to this mindful moment.
I am so humbled and honored to have you joining me today,
Joining me for this journey to peace and relaxation.
Please start by finding a comfortable position that may be sitting,
It may be laying down,
It could even be standing,
Whatever is most comfortable and peaceful for you.
If closing your eyes is comfortable and it's safe to do so,
I invite you to slowly lower your eyelids.
Otherwise,
Simply soften your gaze.
Let's start by focusing our attention on our breath.
Noting the physical sensations of breathing in and breathing out.
Not feeling a need to force anything.
Not breathing in any unnatural way.
Breathing completely naturally,
Completely normally,
But noting the physical sensations associated with breathing in and breathing out.
Do this for a few moments alone.
Notice where the air is entering your body and where it is exiting and leaving your body.
Notice how that air feels as it enters and how it feels as it leaves.
Notice how your body feels as the air enters and leaves your body.
And now simply breathe naturally and let the mind go where it goes.
No need to focus on the breathing any longer.
Let the mind go where it goes.
And now bring your mind back,
Leaving the thoughts,
Leaving the space,
Leaving the time that it journeyed to and coming back,
Coming back to the breath.
The breath in this time,
In this space.
And if any of those thoughts,
The space that you may have journeyed to or the time that you may have journeyed to have come with you,
Acknowledge that.
No need to get frustrated by it.
Just acknowledge it and simply let those thoughts,
Let those spaces and places and let those times go.
Envisioning them almost as a balloon at the end of a string and you being a young child,
Just letting those balloons go and float gently away.
You can see them getting smaller and smaller,
Leaving you,
Leaving you,
Leaving you.
And you letting them go,
Letting them go,
Letting them go to the point where you can no longer see these thoughts,
These balloons.
You can no longer feel what these thoughts,
These emotions,
These balloons meant to you.
They are disappearing from you and from your life,
From this time and space.
In this time and in this space,
We have our breath,
We have our bodies,
We have our nervous systems and we have our mind and these balloons,
These balloons of emotions,
Thoughts,
Other times,
Other spaces,
Let them go so that all that we have again is our breath in this time and space,
Our body in this time and space,
Our nervous system in this time and space and finally our mind in this time and space.
And as we let them go and we focus exclusively on our breath,
The physical sensations of breathing,
The air entering and leaving our bodies,
We can feel and even envision our bodies,
Our nervous systems and our minds settling,
Relaxing,
Calming down.
Perhaps we can even notice pain or tension that was manifested from some of these thoughts,
These balloons,
The anxiety,
The stress that may have caused pain or tension.
We may notice that pain and tension ease,
But if you did have pain and tension,
Just focus on those parts of the world that was or may even still be and imagine that melting away as these balloons disappear from our vision and from this time and space.
All we have is this present moment,
This present space.
Imagine that pain,
That tension melting away and disappearing just as though those balloons,
Just as though they were those balloons.
And now envision yourself in your favorite peace site.
Perhaps that's on a beach,
On a mountain lake,
In your bed.
Peaceful and at peace without any of those thoughts,
Those stressors,
Those heartaches,
Without any of them with you,
You in your most favorite and peaceful location,
Feeling light,
Feeling quiet,
Feeling peaceful.
Your eyelids closed in this visualization.
You laying on your back,
Staring up at the sky or the ceiling and feeling no need to wear and no need to do anything.
You are at peace.
You are at ease.
You are relaxed in a setting that you want to be,
At a time that you want to be,
Surrounded by things that calm you,
Relax you and set your mind,
Nervous system and body at ease.
Let's bring our focus back,
Back to our breath.
Again,
Not feeling the need to force anything,
Just noticing it and tuning everything else out.
Your breath and your breath alone in this time and in this space.
Noticing the physical sensations of the breath entering and leaving your body,
Feeling how the air feels as it enters,
How it feels as it leaves.
Noticing how cool it feels as you breathe in relative to how warm it feels as you breathe out.
Noticing the rising and falling of your chest with each breath,
The expansion of your lungs,
The rising and falling of your diaphragm,
The expansion of your belly and contracting of your belly.
Let's conclude with one last deep cleansing breath together.
Again by breathing out as much air as you can,
Bringing your navel to your spine and then hold at the bottom,
Noticing that emptiness.
And finally,
Breathing in as deeply as possible.
Hold at the top.
And now let that breath go nice and slowly.
And when you're ready,
Begin on your own time to come out of the meditation.
Thank you again for being with me today.
It has been an honor and a privilege.
May you be well.
May you be peaceful.
May you be loved.
