The Buddha said,
If you are quiet enough,
You will hear the flow of the universe.
You will feel its rhythm go with the flow.
Happiness lies ahead.
Meditation is key.
Hi,
It's Justin and welcome to this meditation that can be practiced anytime or at any point throughout your day.
I invite you now to find a comfortable position.
Whether that's sitting up with your back straight or lying down with your hands at your side.
Get comfortable.
And take a deep inhale through your nose and exhale through your mouth.
On this next inhale through your nose.
When you exhale,
If you haven't already,
Gently float your eyes closed.
Bring your breath to a normal rhythm.
As you're breathing,
Bring awareness to the air that's gently cooling the tip of your nose and hitting the back of your throat and down into your chest and your belly.
And on the exhales,
Notice as the air moves out of your body through your nose,
It feels a little warmer.
As you bring full complete awareness around your breath,
Notice yourself calming down just a little bit.
Notice how you're slowly relaxing into the rhythm of your breath.
Now follow as I bring attention to different pieces of your body.
And as you scan through these parts of your body,
Notice any tension you may be feeling and breathe into it.
Notice any relaxation or lightness or heaviness as we scan through different parts of your body.
So bring attention to the top of your head.
And then slowly come down to the corners of your eyes and then your nose,
Your lips,
Your whole feeling of your face and now your whole entire head.
You may even notice some tingling as we focus on these parts of your body.
Come down and bring awareness to your neck,
The back and the front of your neck,
Down to your shoulders,
Arms,
Your forearms.
Now notice your hands,
This is where you really may feel some tingling sensations and your fingertips.
Now come back to your chest,
Bring awareness to your stomach and your hip area now down to your thighs and scan throughout the rest of your legs and feet and toes.
Once you complete,
Notice how calm your body feels almost as if you're floating in time and space.
Bring your awareness and focus back to your breathing.
As you follow the inhale and exhaling of your breath,
Completely and fully blanket and cover the entire process and rhythm from front to back of the inhale of the breath in and the exhale of the breath out.
You may think that breathing consists of only two pieces,
Your breath in and your breath out.
However,
When you relax and pay close attention,
You will find that there is a third piece,
A space in between the time of the exhale and the inhale,
A brief and subtle pause sacred space in time when there is nothing,
A moment during which the world inside of us quiets.
See if you can find that space,
Find that gap at the top of the breath and the bottom.
This is a sacred space.
That tiny gap,
It's a moment where you can stop chasing whatever you find yourself chasing in life,
Happiness,
The kids,
Money,
The dog,
Or even time itself.
No more chasing just for a brief moment in the space between the out breath and the in breath.
You can surrender to something so much larger than yourself and allow yourself to just be.
All right.
You you
