Let's begin by getting our own attention.
We're going to do this by breathing some four,
Seven,
Eight breathing cycles.
That's an inhale for four counts,
Holding it for seven if you can,
And a big exhale throwing out all stress,
Worries,
Or thoughts for eight counts.
So let's begin.
Inhale in for four.
One,
Two,
Three,
Four,
Hold for seven.
Four,
Five,
Six,
Seven,
Now big exhale.
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in for four.
One,
Two,
Three,
Four,
Hold for seven.
Three,
Four,
Five,
Six,
Seven,
Big exhale for eight.
One,
Two,
Three,
Four,
Just release it all.
Six,
Seven,
Eight.
Now on the next breath,
Let's fall into the rhythm of the breath in and out through the nose.
Just let them fill you up,
Let them nourish you,
Let them be the deepest,
Most intentional breaths you've taken all day.
Expanding the abdomen out as you breathe in,
Then contracting it back in on the exhale.
Let the breath up and out through the nose.
Let the breathing become a cycle where we remain highly conscious,
Highly attuned to the breath.
Letting it nourish every cell on its way down and up,
In and out.
Just check in with your posture that you're seated up straight,
Your spine is straight,
Thighs parallel to the floor,
Shoulders back completely relaxed.
Sometimes it helps to keep your palms up and with the thighs meet the body,
To hold your shoulders down and back.
Keep breathing those deep,
Deliberate breaths.
And as we begin to look inward at the screen of our consciousness,
Let's picture a clear,
Blue,
Open sky looking downward at all around us,
Noticing any clouds that represent passing thoughts,
Worries or concerns.
They all have a place here,
Just let them roll through.
Notice as you breathe even deeper,
You can deliberately slow the breath,
Every breath becoming more aware of itself.
Slowing the pace,
The drifting of each passing cloud,
Reminding yourself that you are not your thoughts.
I am the sky watching all weather move through me.
I am the sky watching all weather move through me.
As you bring your focus deeper into this beautiful blue sky,
Get comfortable knowing that you don't need to judge any passing thoughts.
Same way you wouldn't judge any cloud rolling through the sky,
Just noticing how they are all there to create the weather.
By becoming more aware,
Maybe we have more influence on what our internal weather may be.
Steady,
Deep breaths.
As you breathe in,
See if you can create even more space between anything that may be filling up your sky,
Whether it's clouds,
Occasional passing bird,
Even the wind.
Just breathe into all of it,
While breathing it all in.
Reminding yourself,
I am the sky watching all weather move through me.
Let the sun pour through the sky,
Warming everything,
Representing wisdom,
Peace.
Notice the contrast of the beautiful sunlit blue sky and any passing clouds,
Whether they're white,
Gray,
Dark gray,
Black.
These clouds simply represent different moods,
Passing thoughts.
Each has their place,
Each has their level of intensity,
But we are unattached to all of it.
I am the sky watching all weather move through me.
I am the sky watching all weather move through me.
I am the sky watching all weather move through me.
Our meditation concludes in 3,
2,
1.
