Taking some time to settle the body.
Arrive.
Letting the face muscles relax.
The cheeks,
The jawline,
Shutting the eyes down if it feels good and if not,
Finding a place to hold your gaze.
Letting the shoulders relax Letting the belly fall open in relaxation.
Letting the hips and the legs get heavy on the floor or the seat.
Taking a moment to really feel the support.
The support.
The floor,
The chair feeling the support of either the building you're in or the earth.
Feeling all of these levels of being held.
Support it.
Without needing to ask for it.
It's always here holding us.
Keeping the body relaxed as you intentionally move the awareness to the breath.
Beginning to notice your inhales and your exhales.
Getting in touch with this amazing thing that the body does on its own giving you life.
Knowing that the mind will wander and that's okay when it wanders,
Just intentionally bringing it back to the point of focus.
Continuing to notice the inhales and the exhales.
Gently keep the attention on the breathing,
But bring it to the chest,
The heart.
Noticing the inhales and exhales around the heart.
Getting in touch with your own heart.
Notice if you feel any energy around the heart,
Just noticing.
Staying connected to this part of the body for the rest of the meditation.
And in your mind right now.
I want you to bring to mind an image of yourself as a child.
Where you can really get in touch.
With your basic nature.
Your innate goodness The quality of a child before the world puts so many demands and judgments on us.
The part that is really close to the infinite,
To the thing before we were born.
To the thing that occurs after we die.
And if it's hard to see an image of yourself as a child,
Imagine an animal or another child.
Anything that helps you get in touch.
With this goodness.
With this awe and wonder.
With this connection to something bigger.
And see if you can see it.
See yourself,
See the other child,
See the animal,
And just really focus on the image.
And it might even be helpful to whisper to the image,
I can see your goodness.
Thank you for being in my life.
Staying really connected to your heart.
And connecting to this thing that you care about,
That you can see in the image before you.
And if you can't see an image,
It might be a sensation.
Keep looking at the image and whispering.
Innate.
Innate goodness.
Innate goodness.
Until you feel it in your heart.
The energy.
Once you feel it in your heart,
You can let go of the words and just sit in the energy.
Of innate goodness.
This mystery.
This beauty that exists.
In you and in other things that you care about.
Innate goodness.
Keep your mind on the image.
Innate.
Once you feel the sensation in your heart,
Drop the words and just sit in the sensation.
Looking at the image,
Feeling the sensation.
This is your point of focus.
Breathing in to the sensation or the words.
Letting the sensation get bigger and bigger as you breathe into it,
Expanding it.
Watching it contract and expand as you breathe,
Feeling the expansion in your heart.
If your mind has wandered,
No problem.
Refocus on the image.
Begin whispering innate goodness as you breathe.
Getting back in touch with the sensation.
Breathing into the sensation.
Doing this over and over and over again.
If your mind has wandered,
No problem.
Gently bring it back to the image,
The words,
And the sensations.
Breathing in and out.
The energy of innate goodness,
Letting it get bigger.
And bigger.
And bigger.
If your mind has wandered,
No problem.
Return to the energy and the sensation in your heart of innate goodness.
Letting it get bigger as you breathe.
Sitting in innate goodness.
Feeling it,
Experiencing it.
Breathing in.
.
.
Taking a deep breath and bringing your hands to your heart.
Touching in to this innate goodness that exists right here.
Your own being and your own life.
And everything.
Bowing the chin and the forehead a little bit more towards the ground.
Sensing this connection to the mystery,
This connection to life.
This energy that is always available to us.
Whispering thank you.
Thank you Thank you.
Taking a deep breath Blinking the eyes open and noticing the surroundings,
The colors,
The objects.
Letting the body begin to move,
Coming back into your body fully.
As you continue on with the rest of your day.
