Welcome to Yoto Studios' well,
Happy,
Peaceful meditation.
Thank you for joining me in your practice today.
This is a seated meditation.
Create a comfortable sitting position for yourself in a chair,
On the floor,
Or on a cushion.
Take a nice deep breath in through your nose and exhale out your mouth.
Slowly start to breathe in through your nose and out your nose,
Resting the tip of your tongue behind your teeth,
Letting your tongue soften and broaden into the upper palate of your mouth.
As you come to settle into your body today,
Notice any areas of tightness or tension where you're holding on in your muscles or your joints.
Let your shoulders relax.
Let your eyebrows relax.
Your eyes,
Corners of your mouth,
Even your jaw.
Relax the back of your head and feel the muscles in your neck,
Gently turning your head side to side to release any tension,
Easing more into softness and stillness.
On your next exhale,
Relax your chest muscles and gently roll your shoulders back and away from your ears.
Gently bring your chin to a parallel position across your lap in the floor and reach the crown of your head up and towards the ceiling or sky above.
As you practice this meditation,
Feel free to shift around in your hips or your back.
Allow yourself to breathe and relax into any area or shift around.
It's not about holding completely still,
But rather creating space in your abdomen to take deeper,
Slower,
Fuller breaths.
And as you breathe in through your nose and out through your nose,
Gently resting your tongue at the tip of your teeth.
Notice the passage of air as you breathe in through your nostrils into your body,
Down your throat and into your belly.
Filling up completely and exhaling completely.
Any thoughts that come to your mind,
They're perfectly all right.
We don't have to busy ourselves trying to clear them or trying to do anything.
Simply got your attention to your breathing.
Allow the thoughts to be there and allow your breathing to be your focus.
And as you breathe in air through your nostrils,
Drawing it down into your chest,
Past your heart and into your belly.
Follow that.
And then on the exhale,
Follow the movement up and out of your mouth as if you were making a painting and making a brush stroke and drawing it into your body and circling it down your spine and back around and up towards your navel and out your mouth.
Making the shape smooth and even as possible.
A vase or a tulip flower.
Gently rest your eyes closed now.
If they're not already,
And practice breathing in through your nose and out through your nose for a few minutes on your own.
You may rest your hands anywhere on your body that feels comfortable for you.
You may think any thought that comes to your mind.
And always guide your attention back towards your breathing.
Drawing in nice smooth shape and exhaling from a full belly,
Gently out your nose.
Allow your breathing to soften your stomach.
Soften your ribs.
Relax your back muscles.
Soften your heart.
And your mouth.
And your forehead.
Continue to practice breathing.
You may love to take deeper breaths or sighs.
If that feels natural.
And if you miss any feelings or sensations that come up and see if you can let them be.
Maybe they pass through and go maybe they don't.
Continue to practice breathing.
As you continue to breathe.
Gently speak these words in your mind to yourself.
May I be well.
May I be happy.
May I be peaceful.
Three small simple requests.
May I be well.
May I be happy.
May I be peaceful.
Each breath in.
Be well.
Exhale.
May I be happy.
Exhale.
And last inhale.
May I be peaceful.
Exhale.
May I be well,
Happy and peaceful.
Notice with each inhale and request on the exhale.
Allow.
Your body.
Your mind and yourself to experience the request.
And in this moment.
Where you are.
Realize.
I am well.
I am happy.
I am peaceful.
As other thoughts arise.
Ideas,
Feelings,
Sensations.
About your current condition.
Simply draw your attention back to your inhale.
And request.
May I be well.
And exhale.
Rest in wellness.
May I be happy.
Exhale.
Rest and happiness.
May I be peaceful.
Rest and happiness and peaceful feelings of wellness and a complete sense of wholeness.
Every inhale.
And exhale.
May I be well.
May I be happy.
May I be peaceful.
May I be well.
May I be happy.
May I be peaceful.
May I be well.
May I be happy.
May I be peaceful.
May I be well.
May I be happy.
May I be peaceful.
As you settle into your feeling of wellness and happiness and peace.
Begin to remember someone in your life.
You have witnessed or may have caused suffering or pain.
Think of this person that you have witnessed suffering or pain.
Or a person that you have caused suffering or pain.
Just one for now.
Create a picture in your mind behind your closed eyes of the person standing or sitting before you.
Look at them sitting or standing in front of you.
And notice the sensations in your body.
The feeling in your heart.
The thoughts in your mind.
Continuing to breathe into your nose and out through your nose,
Gently resting the tip of your tongue at the back of your teeth.
Notice your heart rate.
And then he changes and you're breathing.
And remember to slowly inhale through your nose and exhale through your nose.
With every breath.
The person becomes clear.
You notice what they're wearing.
The color of their skin and hair and perhaps their scent today.
Inhale through your nose and exhale out your nose.
And then you can see what they're feeling in your mind.
And you may whisper to yourself.
If you wish.
May you be well.
May you be happy.
May you be peaceful.
May you be well.
May you be happy.
May you be peaceful.
Following every breath on the inhale.
And on the exhale,
May you be well.
May you be happy.
May you be peaceful.
Continue to repeat these three requests at your own breathing pace.
Observe the person in front of you.
Receive your request.
May you be well.
May you be happy.
May you be peaceful.
Notice any sensations in your heart and your body.
And your face and allow them to be.
The only thing you do today in this moment.
Is tell the person before you.
May you be well.
May you be happy.
May you be peaceful.
May you be well.
May you be happy.
May you be peaceful.
Lifting your heart.
Taking deeper breaths in.
And on the exhale,
May you be well.
May you be happy.
May you be peaceful.
May you be well.
May you be happy.
May you be peaceful.
Observe the person before you experience wellness,
Happiness,
And peace.
Slowly bring your attention back to your heart and to your belly.
And to your face,
Relaxing all your muscles.
Take a nice deep breath in.
And out through your mouth.
Letting your mind relax.
Releasing the image of the person in front of you.
Gently touch your fingertips together.
Little by little.
Slowly bring some motion into your palms.
Notice the center part.
As if there was a ball in each palm.
And gently pulse with your breathing in and out.
Waking up the muscles in your hands.
Wiggling your toes.
Nice and easy.
Inhale and exhale.
Bring your attention to the bottoms of your feet.
If you're seated,
Gently place your hands on your feet.
And if you're standing,
Just relax your shoulders and your arms.
And draw your breathing down into the bottoms of your feet now.
Imagine as you draw the breath in through your nose,
Instead of going down into your navel,
It goes all the way down into the floor.
Into your feet.
And exhale,
Drawing the line back up from the floor and out your nose.
Follow your breath a few times now.
Inhale all the way to the bottom of your feet.
Exhale out your nose.
And slowly bring motion into your eyelids.
Taking in a little bit of light if it feels like the right time.
Or find yourself in a comfortable position to take a deeper rest.
Giving yourself permission to bring in the feeling of wellness,
Happiness,
And peace into your eyes-open life.
Thank you for joining this meditation today.
May you continue to be well,
Happy,
And peaceful.
Thank you.
