Breathing slowly through the nose into the belly.
Tuning into your jaw and relaxing your jaw.
Dropping your shoulders.
And feeling how your ribs expand and contract as you breathe in and out.
And then breathing into your heart,
Grounded and centered in this moment.
Truly alive in this moment.
And then tune into your body.
What is here in your body right now?
What's going on?
No judgement,
Just exploring and being with what is here.
We rarely do that and our body is just waiting for us to be here with the different parts.
And the most amazing thing is that you don't even need to label any of this.
You can just be with what is here even if you can't say what it is.
You don't need to.
Being here in this calmer space,
Curious and compassionate.
And then tune into your jaw.
What is here in your jaw?
The same process,
Just shifting attention into the jaw.
And then you can just be with what is here.
At this time of the year,
The trees let go of their leaves completely effortlessly.
They let go of the old and they prepare and welcome the new.
We are just as much part of nature,
So inviting in this process that is going on all around you.
Effortlessly letting go and welcoming the new.
Of course as humans that have self-awareness and a range of emotions that are a bit more complex than trees as far as we know.
This letting go can come with feelings like sadness,
Nostalgia,
Whatever it is for you.
Just be with it.
And tuning in to this key question.
What are you still holding onto?
What do you feel like you can't let go?
Breathing calmly as you explore what answers come up for you.
Acknowledging and listening,
Letting it be just the way it is.
Breathing slowly as you explore what answers come up for you.
These can be things that are big or small.
Whatever is coming up for you right now.
And the reason why we do that is because being with everything,
Being with what is here,
Is not some ideal that we strive towards and would be nice to have.
It genuinely creates a healthy environment for letting go.
Because when there is no resistance to what is here and we simply explore letting it be just the way it is.
That's when things can release naturally,
Effortlessly as the trees also release their leaves.
It doesn't have to be difficult.
But if difficulty is here,
Then also just being with that and exploring.
Not pushing anything away but saying,
Okay I see you,
I acknowledge you.
You're probably here for a good reason.
Designed to support my wellbeing and flourishing.
And just checking in with the breath,
Seeing what quality it has.
As you move away from focusing on the jaw and back to the entire body as it's resting here.
Of course if the jaw still wants a little bit of attention,
Don't force anything.
You can be with the jaw a bit more if you like.
Or you can also bring awareness to your body here again.
So,
You can be with the jaw a bit more if you like.
And for the last seven minutes or so that we have left here,
Just bring some gratitude into this process.
Reflecting on what you feel grateful for.
Or maybe reflecting on how grateful you are for the things that came up for you today.
Even if they don't always feel amazing.
What a gift it is to be alive today.
In this moment.
Thanking for our inner wisdom to this amazing body.
Having faith that if we listen to what comes up for us,
Over time we will really feel the effect of that.
Because these things are not here to punish us.
They're just trying to communicate with us.
Trying to keep us safe.
Trying to make us thrive.
And these lessons are not always,
Or the way they communicate,
Are not always comfortable.
Because if they were,
We probably wouldn't listen.
We'd probably ignore them.
Always bringing us back to balance and wholeness.
Bringing awareness to your whole body resting here.
Maybe just checking with your jaw once more what is here for you.
Is it any different to when you checked in last time?
Just being with it and letting it know that if this is true for you,
That you're willing to come back.
Willing to come back to face it again.
Thanking it for this time together.
And checking in with yourself if there's anything you want to take from today's meditation.
Anything to remember.
And then locking that into your heart.
That will carry forward in everything that you will do from now.
Just slowly coming back into your body,
Into your legs.
There's honestly no rush whatsoever.
We have time.
Just that gratitude that you tuned into.
Having that here and being grateful for your body as you become more aware of this body and the room that you're in.
Grateful that you get to experience life.
Excited for what's to come.
And the trust in yourself that will get you through anything.
That can be relaxing your jaw,
That can be anything in life.
Just a trust in yourself.
Holding that there.
When you're ready,
You can slowly come back to join us.
Thank you for meditating with me.
Have a beautiful day.
The Kefir Freund Team.
