Settle in your space.
Shake off any thoughts or body noise.
We're going to begin with some Vim Hoth Vigorous breaths.
Taking in a big belly,
Expanded diaphragm,
All in and then let it out.
And all in and release.
Let everything go.
Take a few more of those at your own pace,
Challenging yourself to speed them up.
Full expanded diaphragm,
All in,
All in and then release it out in a push.
Just a few more of these invigorating breaths.
And now let yourself come into the space,
Into your body,
Relaxing the thinking muscle.
We can leave everything behind for these spare moments to yourself.
And focus first on your seat.
Focus on your bum as it meets the cushion.
Focus on the sensation in the weight.
Focus on this single contact point.
So we bring our attention to one point.
And now focus on your pelvic bowl,
Starting at your belly button and slowly scanning to the right.
As you have consciousness to the back,
To the left,
Circling the pelvic bowl,
Examining if there's any sensation,
Feelings,
Flutter,
Tension,
Dullness.
Just recognizing what is in this moment.
And now focus on your breath,
Some conscious in-breaths,
Clenching your cervical muscle and releasing with the out-breath,
Slowly in-breath,
Tightening only the cervix.
And releasing,
Relaxing all the tension in that area,
Making contact with this vital energy center.
Breathing in,
Pulling it up,
And breathing out,
Releasing,
Relaxing your entire pelvic floor.
And bringing your attention and your awareness gently to your stomach,
Your lower back,
Your hips,
Your entire connected region,
Making friends with tensions,
Sensations,
Being with this area in a relaxed state of awareness.
Inviting your stomach to relax,
Giving love and acceptance for any areas of clenching or tension,
Perhaps inviting them to loosen slightly,
And bringing the attention gently up to your high chest,
Sensing any tension or sensation or flutter or noise or conversation in your high chest,
Seeing if you could simply be with what is in the chest.
Gliding the attention to the shoulders,
Allowing them to relax and drop,
Letting the muscles go heavy,
Letting your entire spine drop heavy into the seat,
Into the space,
Into this moment,
An anchor dropping through your spine,
Through the floor,
Through the house and the space,
Through the earth's crust and the soil,
An anchor,
Deeply anchored,
And pulling nourishment through the soil,
The water,
The rich,
Dark nourishment,
Traveling up the anchor,
Up your spine,
Filling your whole body,
And bringing your attention now to your throat,
Simply maintaining an awareness in the throat,
An open,
Gentle,
Loving awareness of what is in this moment in the throat.
And moving that attention to your jaw,
Maybe loosening or relaxing the jaw,
Letting it be as is,
It's enough,
It's okay as it is,
Offering love through attention to the jaw,
Love through being seen in the body,
Quietly focused on the one point of your jaw and relaxing the jaw,
Bringing that attention to your third eye,
To sense any feeling,
Sensation in the third eye,
Maybe a color occurs to you in the third eye,
Does it see that color now,
Does it have soft edges,
Does it have a shape,
A certain shade,
Glow or flat,
Strong or flickering,
Stay with that now.
Focusing now gently on the breath for a minute of mindful breathing,
Keeping the attention centered on the breath,
As it floats away,
Return gently to the breath.
Now I'm going to float a question to you,
Let anything rise,
If nothing rises,
Sit in the gentle quiet,
And the question is,
What do you want to give yourself today?
What is it you'd like to give to yourself today?
And now to peel back any expectation or long list of what you wanted to give yourself,
And distilling it to a single essence,
The simplest,
Gentlest version of what you'd like for yourself today.
If you're ready to wrap up,
Simply bring your attention to your feet and focusing on the sensations and the grounding of being back in your body and the feet,
And if you want to continue,
We'll sit together in silence,
Focusing on the breath,
Quietly focusing on the breath,
Until you're ready to complete your morning meditation.
If your attention drifts away,
Gently bring it back to the breath,
Letting this be a focusing exercise that practices the muscle of non-judgmental acceptance,
A little mirth and joy in noticing little flaws of drifting off or compulsively thinking.
Just keep fortifying the gentleness of the exercise,
So gently bringing yourself back.
Being with the breath in the body,
Being with the experience of your body,
And your thinking in this moment,
Living in your body residing in the wisdom of your quiet,
Calm body,
Feeling the increased relaxation,
Being with the breath,
Feeling the most prominent space where the breath glides in and out,
Gentle,
Easy,
Natural breath rhythm.
Letting the relaxation deepen,
Releasing into the space,
Into gravity,
Into this special quiet moment.
Letting the relaxation deepen,
Releasing into the space,
Into this special quiet moment.
Bring your attention gently back into your breath and your body with a teeny bit more vigor and awareness.
Breathing in a little deeper and out fully.
Recall the gift you'd like to give yourself today and hold it gently throughout the day.
And if you can't carry it all the way to the end,
Marvel and spend time in the winds and the times that you did give yourself this.
And when you're ready,
You can open your eyes.
