Hi.
My name is Karen.
I hope you're feeling well today.
If you'd like to join me for today's meditation,
Whether it's at the office or your home,
Find a place where you're maybe a little removed from all of the chaos,
The noise,
And arrange yourself in a posture that's comfortable for you,
Whether you are sitting or laying down.
You might choose to close your eyes.
And if not,
Simply soften your gaze.
We don't want to pull in visual distraction.
Our journey is more inward focusing.
Let's begin by taking a few nice cleansing breaths.
Breathing in deeply through your nose and pursing your lips slightly,
Exhaling out slowly.
Breathing in again.
Now opening your mouth a little wider,
Let the breath leave the body completely.
Allow your breath now to move very naturally,
Not trying to change it or rearrange it.
Instead,
Just let it come and go as it pleases.
You might notice sounds in and around you or further away.
But these sounds are not your story.
Not right now.
And so as the sounds come,
Let them come.
Let them move through you.
Allow them to move on.
Simply breathing in and breathing out.
Always returning again and again back,
Back to your breath,
Without trying to deepen it or lengthen it.
Breath coming in,
Breath moving out.
Acknowledge any thoughts that might come to mind.
And just as you would allow the sounds to pass through you,
Let the thoughts go.
Always returning your focus,
Your attention back to your breath.
Breathing in and breathing out.
Our bodies know how to breathe.
We continue to breathe when we're fast asleep,
Taking in as much breath as we need and letting the breath leave us when we've used it up.
Breathing in and breathing out.
You may become aware of emotions.
Emotions arrive as randomly and chaotically as our thoughts do.
Rather than trying to label the emotion or attach its relevance to a story,
Just try to let them go as well.
Returning your attention back to your beautiful breath.
Breathing in and breathing out.
Notice how the sensations within the body change whether breathing in or breathing out.
The four distinct phases of a breath cycle.
The inhalation.
The briefest of pause before the breath journeys back out again.
The exhalation.
And the pause that exists between the out-breath and the next in-breath.
Each part of this breath cycle can change.
Wherever you're feeling your breath,
Whether in the belly,
The chest,
The nasal passageways.
Simply experience the breath with curiosity.
Gentle,
Open,
Spacious curiosity.
You might appreciate the stillness found between the out-breath and the next in-breath.
You might the energetic connection of new air entering your body.
And sense the tension when the body satiated with air is ready to release it.
Breathing out.
Time slows.
A simple opportunity to enjoy stillness.
Stay here as long as you wish.
I'll take my leave.
I wish you well.
May you be safe and free.
Namaste.
