Thank you for joining me just now.
I know you have a busy day and a busy evening.
You have a busy life.
And most times finding time like this can seem elusive.
But somehow,
Someway,
You found it.
And now you're utilizing it.
I'd like to commend you for that.
No small feat.
I'd like for this mindfulness meditation together just now to be focused on health and wellness.
So just now,
Let's take a moment to acknowledge our surroundings.
Perhaps as you look around,
You see shapes,
Colors.
Perhaps there is movement.
Perhaps all is still.
Softly witness this moment and your surroundings just now.
And as you begin to orient yourself without judgment in your surroundings,
I'd ask that you find a comfortable position,
A position where you may be still and fixed,
Planted if you will,
In this position.
For you this position perhaps might be sitting up or lying down.
For you this position may be standing.
Whatever position you find just right for you,
Choose it now.
And I'd also like for you to take some time and just notice your breathing.
Just notice softly the rising of your chest,
The rising of your diaphragm,
And the falling,
The soft peaceful falling.
Just tighten your position,
Your posture,
Witnessing your breath.
I'd like for you to take a very deep breath now,
A breath that expands your lungs.
And we'll count to five.
As you breathe in and as you exhale,
We'd like for you to exhale with a sigh.
Do it with me now.
Breathe in,
One,
Two,
Three,
Four,
Five,
And exhale with a sigh.
Very good.
Let's do it again.
Let's breathe in,
Count to five,
One,
Two,
Three,
Four,
Five,
And exhale with a sigh.
Once again,
Let's breathe in to a five count.
One,
Two,
Three,
Four,
Five,
And exhale with a sigh.
Ahhhhh.
Hmm.
It's so good for the lungs to expand.
Continue to witness them now.
Notice what happens to your body as you give it a full breath and as you exhale all of the tension out of your body in one great sigh.
And be here now.
And for every moment that you invest in silence,
That is a moment that is given into your mind.
Into your life.
And so,
Look for this silence during our mindfulness meditation to be the most empowering and energetic aspect of our mindfulness meditation together.
The best parts are in the silence.
Continue now witnessing your breath.
Watching the automatic systematic process of drawing breath in and exhaling out.
And how this happens in the moment.
Seeing every breath in and appreciating the release of tension with each exhale.
Ahhhhh.
As we steady the mind,
A strength comes over the heart and we naturally move from fear and despair to empowerment.
And we do so just now.
And if you witness your mind moving and going as we are in the silence,
That's perfectly okay.
That's just right.
The mind must go and move.
I would encourage you to witness its movement and carry on focusing on your breath.
You're truly just like the vast sky that can hold big storms.
Let your mindful awareness be spacious,
Wide open,
And loving enough to allow thoughts and feelings to come and go while you sit still just now.
Let your mind move and carry on focusing on your breath.
Let your mind move and carry on focusing on your breath.
And if you would,
Take a deep breath with me one more time.
I'm going to count to five.
Deep breath in.
One,
Two,
Three,
Four,
Five,
And exhale with a sigh.
And now please repeat after me.
May I be well.
May my family be well.
May the world be well.
May I be well.
May my family be well.
May my world be well.
May I be well.
May my family be well.
May the world be well.
May I be well.
May my family be well.
May the world be well.
And now just be just now.
Focus on your breathing.
And perhaps allow the tension in your shoulders to drop.
Allow the tension across the brow,
If any,
To loosen.
Allow the eyelids to droop.
And focus on your breathing.
Just now.
Relax.
May I be well.
May my family be well.
And now softly,
Very softly,
If your eyes were closed,
Allow them to open.
If your gaze was just softened,
Open your eyes wide and bright.
You may move back and forth if you can that feels right for you.
Feel yourself.
Feel the gravity,
The relationship between you and your planet.
Thank you again for taking this time with yourself and with me.
Thank you for sharing this health and wellness with yourself.
Thank you for sharing this health and wellness with your family.
And thank you for sharing this health and wellness with the world.
Thank you.
I am Kalfani now.
Thank you.
