Hi friends,
This is Kimberly here to guide you through a simple few minutes,
Hopefully shifting and even transformative meditation practice.
Wherever you are,
Get comfortable,
Take a posture that you can stay in for several minutes and of course it's okay if you move and shift throughout,
But I don't want your posture to distract you.
So you could be sitting on the floor,
You can be in a chair with your back supported if that's more comfortable for you,
You can be lying on the ground even,
And if you are walking and listening or driving and listening,
Then go ahead and keep your eyes open and adjust what I say as needed.
Take a few moments just to settle into your body and into this moment.
Think even something like,
I am here now.
I am here now.
Let your eyes close if you'd like and whether you're still or moving,
Sitting,
Standing,
Lying down,
Elongate your spine.
Let your shoulders drop down and back and let any tension,
Anywhere where you are bracing yourself,
Let that just melt away.
Let gravity go.
Let the earth support you.
Let yourself be.
Tune into your breath.
Notice its rhythm.
Notice its depth.
Let it come,
Let it go,
And then by way of not forcing and not even really intention,
More like just invitation,
Very,
Very gentle,
Allow your breath to maybe get a little bit deeper and a little bit slower.
Just invite it in that direction,
And if it does,
It does,
And if it doesn't,
It doesn't.
Stay with the breath.
Check in with what's underneath,
Underneath the physical self,
Underneath the breath.
What's happening in your mind today?
What's happening within yourself at a heart or gut or soul level?
You don't have to answer the question so much as to open yourself up to observe what answers may come.
What is there for you today?
Similarly to before,
If it does,
It does,
And if it doesn't,
It doesn't.
If there's an answer,
Let it be.
If there's none,
Let it be.
It's enough to stay with the breath.
It's enough to notice the breath and then notice the thoughts and feelings.
Whatever you bring to today's practice is enough today or this week or in this season.
What is lighting you up?
What lights you up?
What brings you peace today or this week or in this season?
What is bringing you peace?
Finally,
What have you or can you leave behind today or this week or in this season?
What have you left behind or what will you leave behind?
Once again,
Just like before,
If the knowing comes,
Let it,
And if it doesn't,
Let it.
Your job is to simply ask the questions.
Come back to your breath,
And as you observe your rhythm,
Your flow,
Your life force one more time,
I encourage you to take these thoughts into the rest of your day.
What lights me up?
What brings me peace,
And what can I leave behind?
Most importantly,
If it does,
It does,
And if it doesn't,
It doesn't.
Your job is to notice.
Notice your breath here for a few more rounds.
Bring yourself back to noticing this moment,
Your body,
Your presence,
And the space that you're in with the kind of energy that you have today.
I am here now.
Take a couple of deep breaths.
Give a shake to your shoulders,
To your body,
Your fingers,
Your toes,
Or even sway from side to side.
As you feel ready,
Open your eyes.
