Welcome,
Dear friend,
To this morning meditation to bring calmness to your mind,
Body and heart.
Calmness lives within you and is naturally available in every moment.
We'll use grounding techniques to soften tension and expand peace throughout your being.
Find a comfortable seated or laying down position,
Allowing your spine to feel supported and your limbs to rest easily.
Adjust until you feel stable and at ease,
Whether on a cushion,
Chair or the floor.
Let your hands relax,
Palms open or gently resting on your lap,
With shoulders softened and jaw unclenched.
Allow your belly to relax,
Your breath to flow in and out with ease.
Begin by settling into the space around you.
Take a moment to observe your environment,
Letting your peripheral awareness hold the room's boundaries,
Grounding you right where you are.
Now soften your gaze to a single point or close your eyes.
Take three deeper breaths to release physical and mental tightness.
Inhale into your belly,
Expanding the lower torso and then top up.
With a chest inhale,
Exhale slowly and fully,
Letting go of any rigidity.
And again,
Fill the belly first,
Then the chest,
And exhale longer than the inhale.
Feel tension draining into the earth with each exhale.
And last time,
Deepen the inhale further.
Allow air to rise through your spine like a warm wave,
Bring a bit of tension into the body and exhale,
Release with a sigh,
Softening everything.
Observe what are the effects of these three breaths on your being.
Bring your attention to your physical body,
Feel where it meets the ground or your seat,
Noticing the weight of the legs,
The curve of your back,
The relaxation in your hands.
Let gravity hold you,
Relax into the support without any effort.
If tension arises,
Acknowledge it,
Relax it as much as you can,
And then bring your focus to areas of ease,
And allow those areas of ease and comfort to spread those sensations through the rest of your body.
And now turning further inward towards your emotions,
Are there any feelings present?
Restlessness,
Peace,
Fatigue,
Anxiety.
Let them exist without judgment.
You might picture them as waves in a vast ocean,
Rising and falling at their own pace.
And if a smile naturally forms on your face or in your heart,
Let it gently rest there.
Allow your mind also to be just as it is.
Feel yourself surrounded by a wide open space.
In front,
Behind,
And on both sides.
Your whole being floating weightlessly in the supportive space that extends out to infinity.
All of the support,
All of the space that you need is all around you.
And you can allow every bit of tension,
Every thought,
To release into that openness.
For the next couple of minutes,
Rest here.
Let sensations,
Emotions,
And thoughts flow like weather through the wide open atmosphere of your awareness.
If distractions come in,
Then come back to an anchor which can be your breath's rhythm or the feeling of your body's support.
When you're ready,
End this practice by sending this calmness that you've cultivated out to those who may benefit from it.
Feel your breath and your loving intention carrying serenity to those around you.
Shining your calming and supportive light into the world.
Bring a gentle smile to your face.
And let this grounded stillness accompany you into your day.
Much love,
Friends.
Namaste.
