Alan Cohen said,
The only thing more important than your to-do list is your to-be list.
The only thing more important than your to-be list is to be.
Hello,
It's Justin.
Take a moment to find a comfortable position.
Settle in,
And just breathe.
Now that you've feathered your nest,
See if you can find a feeling of active rest by rolling your shoulders back,
Creating a straight spine,
And taking one deep,
Deep breath in through your nose,
And exhaling fully out of your mouth.
Then,
Bring your breath back to your normal rhythm without any extra effort,
Without forcing anything.
Just be.
Now release any tension in the face,
Soften and close your eyes,
And relax your jaw.
For the next 10 minutes,
Drop any to-do list.
Just be here with your breath in this sweet,
Sweet spot of the universe.
For the next several minutes,
You have nothing to worry about,
Nothing to do except to stop,
Pause,
And just be.
This is your time.
This is your version of being.
Maybe for you,
This moment calls for a nice sigh.
Ahh.
Now bring attention and awareness to your breathing.
Pay attention to the cool air as it enters through your nose,
Glides down the back of your throat,
And soothes through your chest and lungs.
Pay attention to the air on the out-breath.
It's a bit warmer going out,
Isn't it?
Remember not to force anything.
Stay here for a few moments with the cooling and warming sensation of your breath.
Of course,
You're going to have thoughts.
You probably already have.
You may even get lost in a sound you hear.
Try not to take this personally.
When you meditate,
You are cultivating your ability to witness.
And in this case,
Witnessing your thought followed by actively and gently bringing your mind and your awareness back to your breath.
Think of it as floating with kindness back and forth from your thoughts to your breath.
As you're breathing,
Where do you feel the rise and fall of your breath in your body?
Maybe you feel it in your chest,
Your belly.
Maybe it's mostly in your throat.
When you find this place in your body,
Rest your mind there for a bit.
Bring this sensation to the foreground and let everything else drop away in the background.
Just be here in this precious,
Sacred moment.
Let go of the need to solve any problems.
Let go of the need to get anything done.
Every so often,
Our stop doing list needs to be a bit bigger than our to-do list.
Doesn't that feel good?
Doesn't this give you a sense of temporary relief?
Over and over,
You will get seduced by the thinking mind floating off into a plan or memory that feels much too important to let pass.
You may suddenly have what seems to be an important revelation or inspiration.
This is the natural process of meditation.
Let all of that go.
Let it pass and return to this present moment by bringing full attention and completely whole awareness to your breath.
For the next five minutes,
You'll be repeating a mantra,
A Sanskrit mantra,
So hum,
Which translates to I am that,
Or I am the universe.
Silently,
Slowly sinking the rhythm of your breath to the mantra so hum.
As you inhale,
Silently repeat the word so.
As you exhale,
Silently repeat the word hum.
Continue breathing slowly and aligning your mantra to your breath.
You'll notice it may speed up or slow down or your mind wanders.
Simply draw your attention back to your silent mantra,
So hum,
And align with the pace of your breath.
I'll watch the time,
And at the end,
You'll hear a chime.
Let's begin.
As you inhale,
Gently repeat the word hum.
Continue breathing slowly and aligning your mantra.
As you inhale,
Silently repeat the word hum.
Continue breathing slowly and aligning your mantra.
As you inhale,
Silently repeat the word hum.
Continue breathing slowly and aligning your mantra.
Continue breathing slowly and aligning your mantra.
Continue breathing slowly and aligning your mantra.
Continue breathing slowly and aligning your mantra.
Thank you.
You you you you you you keeping your eyes closed take two deep inhales and exhales gently wiggle your toes and your shoulders and feet and arms and come back to the room that you're in take notice of how you feel and thank you for meditating with me today I'm Justin Francisco remember you are loved and perfect just the way you are
