Only the present moment is real.
The past is gone and the future is a hazy dream.
Only in the present moment can you access the infinite,
Loving energy that dwells within you and in all living things.
You are part of the timeless,
The eternal,
Using the breath opening to this infinite,
Eternal,
Loving energy.
Take a few moments to settle into an upright,
Dignified and comfortable seated position.
The idea is to be still,
But not rigid or stiff in any way.
Rest your hands gently anywhere that feels right for you at this moment in time.
And use pillows or other supports if needed to make you a little more comfortable.
And now focusing awareness on the breath without any effort to change it.
Simply observe how the wisdom of the body knows how to breathe without any conscious effort on your part.
The body breathes itself in a perfect,
Wise balance of inhaling and exhaling.
Noticing the depth and the pace of the breath.
Perhaps allowing the breath to become slightly slower and deeper as the body settles.
If your mind has wandered,
Know that this is to be expected and with self kindness gently return focus to the breath.
Perhaps allowing the body to soften with just the right balance of upright posture.
Exhaling to the experience of this body just as it is while it breathes itself and settles into this divine moment.
And now if you are ready and if you so choose,
Expanding physical awareness beyond the breath to the whole body.
Noticing the sensations within the physical body.
Perhaps some localized tingling or slight gripping.
Perhaps coolness,
Heat or pressure.
Maybe you feel your heart beating in your chest or perhaps you don't feel your heart beating.
All of these feelings or feeling something else or feeling nothing at all are all perfectly normal perceptions and will likely change from day to day and moment to moment.
So for now,
Just feeling deeply into the physical body.
And now if you are ready,
Expanding awareness further,
Imagining your body and breath expanding to connect with a broader,
Larger living consciousness.
Human beings exist within time and space but the eternal transcends time and space.
Joyfully,
Gratefully,
We have access to the eternal through this present moment.
We become one with its unconditional loving presence.
Feeling deeply now becoming one with the Divine,
With the eternal.
Opening allowing,
Perhaps receiving the gifts of this higher consciousness,
The source of kindness,
Compassion,
Love and creativity.
Saying yes to the growth of this spirit which already exists within you.
Receiving,
Opening,
Allowing your unique and beautiful gifts to come forward with each complete nourishing breath.
And now to the best of your ability at this moment,
Releasing judgement and expectations.
Allowing your spirit to live within this present moment awareness in a deep and abiding way.
Perhaps in unexpected ways.
Opening and allowing this experience.
Perhaps feeling gratitude or amusement for what is unfolding at this time.
If you find your mind has wandered,
Know that this is to be seen.
Be expected and with self kindness gently return focus to the breath.
Being totally here with each breath,
Experiencing this moment as you simply be the unique and Divine spirit that you already are.
Dropping into some sense of being one with all living things.
And now closing this meditation with a short poem by David White.
Enough These few words are enough.
If not these words,
This breath.
If not this breath,
This sitting here.
This opening to the life we have refused again and again until now.
Enough These few words are enough.
If not these words,
This breath.
If not these words,
This sitting here.
This opening to the life we have refused again and again until now.
Go in peace.
