Taking in a few breaths.
And allowing your eyes to soften.
Allowing your cheeks to droop.
Allowing your jaw to just let go.
Feeling ease come to your entire face.
Allowing your shoulders to just relax and release a bit more.
Allowing your chest to just be open.
Allowing any tightness to be released.
Allowing your belly to just feel joyful.
To relax,
To let the gut go.
Feeling ease come to your entire upper body.
Feeling gravity just allow you to be grounded in where you're sitting right now.
To feel the sensation of the seat underneath you,
Fully supporting you in this safe space.
Feeling the sensation between your butt and the chair.
Between your back and the chair.
Allowing yourself to feel as though roots of gravity are really grounding you into the present moment.
Allowing your entire lower body to just feel easeful.
Allowing the whole body to let go now.
And recognizing that even though our attention has not been on it,
The breath continues to breathe on its own.
Without our making ourselves breathe,
The breath just continues to nourish our whole body as we relax and let go into the moment.
Allowing yourself to feel the ease that each inhale brings to every cell in your body.
Allowing yourself to become aware of the sensations of each inhale and each exhale.
The sensations of each breath.
Maybe right at the tip of your nose.
Maybe at the back of your throat.
Maybe right in your chest.
Or deep in your belly.
Allowing yourself to really feel the sensations of each breath.
And whether you want to or not,
That breath is going to relax you.
Allowing yourself to saturate with your awareness the flow of each inhale and exhale.
Allowing yourself to feel the ease that each inhale and exhale.
Allowing yourself to feel the ease that each inhale and exhale.
And as you sit here,
Saturating with your awareness the flow of each breath,
It's natural to have emotions moving around within our body.
It's natural to have thoughts brewing around within our mind.
Allowing these emotions and allowing these thoughts to pass just as clouds in a vast blue sky.
We allow them to come and we allow them to go.
And yet we notice that the sun never stops shining.
It is always there behind the clouds.
And with each breath that comes,
Each inhale that nourishes our body,
It's like wind blowing those clouds by.
Blowing those emotions through.
Just allowing the sun to shine that much more.
And just as we have emotions and thoughts come up,
We may also have physical sensations that come up.
A pinch on our skin.
Maybe some heat on the body.
Or maybe some chilliness on the body.
Allowing us to just observe these sensations without reacting to them.
Allowing us to be with what is.
Without always trying to change it.
Coming to these thoughts,
These emotions,
And these physical sensations from a place of equanimity and observation.
Allowing us to be grounded in ourselves.
No matter what is also coming up around us.
So that we may choose how we are responding instead of mindlessly reacting.
Allowing yourself to just return that awareness back to the sensations of your breath.
And with each breath,
More ease coming into the body.
With each breath,
More peace coming into our heart.
Breathing in and out.
Breathing in and out.
Breathing in and out.
Now allowing yourself to imagine that with each inhale that you have,
You're inhaling love.
Just inhaling pure,
Unconditional love.
Maybe even being able to visualize a color associated with this love that's nourishing your body.
With each inhale.
And with each exhale,
Allowing yourself to let go of just a little bit of fear that we're holding onto.
Maybe even visualizing a color associated with that fear,
Leaving the body.
And in this state of deep listening,
Of awareness,
Of being grounded within ourselves,
I want you to ask your body,
What do I need right now?
What does my body need in order to be at its best?
Trusting that you can know.
I want you to ask yourself,
What does my heart need right now?
What is my heart asking for?
What does my heart need to emanate the way that it's supposed to?
I want you to ask yourself,
What does my mind need right now?
What does my mind need to be clear,
To be at its best?
Again,
Trusting that you can know.
And lastly,
I want you to ask yourself,
What does your spirit need right now?
What is your spirit asking for?
And in this last minute of our meditation,
Just allowing ourselves to be with the ease that we have cultivated in this meditation,
The listening and the awareness that we have tapped into,
In the answers that our body,
Our heart,
Our mind and our spirit are asking us for.
And when you're ready,
You're welcome to softly and gently come back to this space,
Coming in your own time.
Maybe gently moving the body a little bit.
Moving your toes around,
Your fingers around,
And even with your eyes open,
Just bringing this ease and some of this peace into your reality.
The intention here is not to resist any of the experiences that we have coming up,
Any of the thoughts,
The emotions,
But rather recognize that we have two channels that we can tune into.
We have the one channel of being within the mind,
Maybe some of the fear,
Some of the worry,
The concerns.
And then we have this other channel where it's just really tuning into ourselves,
Past these thoughts,
Past these emotions,
And really being able to listen to what we need,
What our body,
Our mind is asking for.
And this again is where we come to life from this peace that's already within us that we're just tapping into,
And the power that emanates from being grounded within that peace within ourselves.
