For today's meditation,
You can be seated in a chair with your back straight and your feet flat on the floor.
You also have the option to be seated on the floor with your legs crossed,
Perhaps on a block with your back straight.
Or you may also want to lay flat on your back and stretch your legs out straight in front of you with your arms by your side.
Please take a few minutes to get in the position that is comfortable for you for today's meditation.
And I want to remind you that there's nothing else that you need to be doing during this meditation,
So feel free to gently push away any life responsibilities or racing thoughts.
And you can come back to them after our time together is finished.
So find a comfortable position,
Preferably in a quiet place away from life's distractions.
And you can lower your gaze or gently close your eyes.
Allow your palms to be facing up if you would like to receive energy.
Or you can face your palms down for a sense of grounding and centering energy.
Start to release your jaw muscles.
Let your tongue rest gently in your mouth.
Take a few breaths here.
Breathing in.
Breathing out.
Now focus your attention on your nose.
And begin to follow your breath as it enters your nose.
Breathing in.
And breathing out.
Now focus your attention on your nose.
And begin to follow your breath as it enters your body.
Follow that breath as it comes in through your nose and fills up your belly and your chest.
And then follow your breath as it leaves your body.
Take a few breaths here,
Paying attention and bringing awareness to that sensation of your breath entering and leaving your body.
Now inhale and lift your spine,
Filling your body with air.
And as you exhale,
Allow your shoulders to soften.
Focus your attention on your belly.
And use the next few breaths to relax and soften your belly by relaxing your abdomen muscles.
And as you sit and watch the breath,
Notice any sensations present in this moment.
Notice any physical sensations,
Any emotional sensations.
And just gently bring your awareness back to your breath.
Focus your attention on your nose.
And again,
Follow your breath as it enters your body and as it leaves your body.
Long,
Slow,
Silent,
And continuous steady breaths in and out.
When we slow our breathing,
Time seems to slow down.
And if you find your mind filled with thoughts or you realize your mind has wandered,
Just gently bring your attention back to your breath through the inhale and exhale.
And notice how your breath draws your attention into the present moment.
Meditation and yoga are about this noticing.
Without any judgment,
As you continue to breathe,
Take in these words of this aboriginal saying.
We are visitors in this time and place.
We are just passing through.
Our purpose here is to observe,
To learn,
To grow,
To love.
Then we return home.
Take the next breath deep into your belly.
Then focus on the exhale,
Exhaling deeply.
And after exhaling deeply,
Fill the space with a deep inhale,
Bringing in fresh energy into your mind,
Body,
And spirit.
And for the next two to three breaths,
Fill your belly space with as much air,
Inviting the blessings of the universe with every inhale.
With every exhale,
Cleanse out all the air inside of us and all the things that aren't serving us.
Let's take one more large cleansing breath.
So breathe in and fill your belly up with air.
Breathe in through your nose.
And now exhale through your mouth.
You can return to your normal breathing pattern.
Now rub your palms together as if they were cold to create warmth on the inside of your palms.
So rub your palms together.
And once they are warm,
Place your palms over your closed eyes.
And take a few moments here to breathe in this warmth before opening your eyes.
Thank you for spending this meditation with me.
Have a blessed day.
