So as always,
We'll begin by taking a moment to find stillness.
Maybe allow this to be some time where you can simply sit and be.
There's no need to fix or figure anything out right now.
No need to change anything or control anything.
Just allow yourself to become present fully in this moment.
Move your body a little bit to soften.
Maybe letting your shoulders release,
Your jaw unclench.
And just allow your hands to rest somewhere comfortable,
Palms up.
A sign that you're ready to be open to whatever may come.
And take a big deep breath in through the nose,
And exhale out of the mouth.
Doing that again,
A big deep inhale through the nose,
And a slow breath out.
One more time,
Big deep breath in through the nose,
And then exhale,
Let it all go.
And allow your breath to find its own rhythm.
Just a natural,
Easy,
Effortless breath.
Notice the gentle rise and fall of your belly as you breathe.
Letting this be your anchor,
Your constant reminder to be in the moment,
To be present in the now.
Every breath,
Every moment,
Always changing,
Nothing is permanent.
Just experiencing each breath as it comes and as it goes.
And now let your awareness widen.
Begin to notice the thoughts that float through your mind.
Don't hold on to them or follow the thread.
There's no need to chase them,
Or judge them,
Or control them.
Just notice when they appear,
And practice letting them pass.
Like clouds drifting across an open,
Wide sky.
Or a leaf that falls into a river and drifts down with the current.
One moment it's there,
And the next it's gone.
And now bring to mind something in your life that you feel tightly attached to.
Maybe it's a particular outcome,
Or a particular event.
A relationship,
An identity,
A fear,
A certain need for control.
Just go with whatever comes up first.
Hold this thing in your awareness,
Not with judgment,
But with curiosity.
What does this attachment feel like in your body?
Where do you notice it most?
Is it tightness in your chest?
Clenching in the jaw?
Butterflies in your belly?
Just observe where you feel the attachment and your curiosity.
Your body.
Maybe send some breaths to that space.
Now tell yourself,
This is something I hold,
But it is not who I am.
And as you exhale,
Imagine releasing a little bit of that attachment.
Not pushing it away,
But just loosen your grip on it,
Even just a little bit.
And then tell yourself,
This is not mine.
I release my grip on it.
I am no longer attached.
You can tell yourself as many times as you need,
This is not mine.
I release my grip.
I am no longer attached.
Just softening,
Releasing,
Breathing.
Softening that clinging,
That grip on this thing,
Breath by breath,
Moment by moment.
Recognizing that you might not be ready to let it go fully.
And that's okay.
Just explore what it feels like to hold it a little bit more lightly.
If the mind wanders,
Gently guide it back.
Returning to your breath.
Just continuing to breathe in and out.
Allowing this simple breath to remind you that you don't need anything to be different or to feel okay or to be at peace.
As you breathe,
Invite yourself to let go of the need to control,
The need to know,
The need for things to turn out a certain way.
Continue to breathe.
Everything comes,
Everything goes.
But still,
You remain.
Present,
Grounded,
And whole.
Just taking a few final breaths here.
Big,
Deep breaths in through the nose and out through the mouth.
And bringing your awareness back to this moment,
To your body.
Opening your eyes and closing your meditation practice.
Thank you so much for being here today.
