Hi,
This is Marcia Neeland and I invite you to go to that space of meditation.
Finding a comfortable seat as you prepare.
And just remember that it's important you are upright so you can sit in your comfortable chair or on a couch or a meditation cushion just as long as you're upright.
Once you're comfortable please close your eyes.
Welcome in a full breath and slowly release it out through your mouth.
One more breath in through your nose and slowly out through your mouth.
In this meditation prepare to be transported to your island of calm.
This place that resides inside each of us.
This place where we are not defined by our roles or responsibilities.
This place beyond our relationships,
The color of our hair,
Skin,
Height or weight,
Or beyond disease,
Diagnosis,
Or anything that makes us feel sick or stressed.
On this island we begin to identify with our true self,
With our soul.
Spending time in this place helps us to begin to uncover what our heart's desires are.
And then we begin to make choices from there rather than listening to what others think.
On this island we welcome all sensations,
Thoughts,
Emotions,
Sounds.
This island is an all-inclusive place.
So receive another breath in and slowly release it through the nostrils this time.
Nice slow breath in and slow emptying out.
During this time we aren't resisting anything and we're not trying to control anything.
Now begin to check in with your physical body.
How are you feeling?
Meet yourself right where you are.
If you're tired acknowledge that.
If you're anxious acknowledge that.
Welcome any and all emotions and feelings.
Receive another full breath into your body.
Deep generous breath.
Let it release when it's ready.
Notice if you're feeling any tension through the neck or shoulders or anywhere in the body.
And as you tend to your breath be open to the possibility of these areas of tension softening.
Relax your face and your jaw down through your throat and neck.
Let that sense of relaxation flow down both arms and arrive into soft hands.
Relax your low belly so the breath moves more freely and easily.
Feel your base,
The pelvis,
The legs,
The feet.
Allow them to sink into the support beneath you with full trust.
Guide your awareness to your breathing for a while.
A natural breath just as it is.
A gentle awareness resting on your breath.
Not focusing too hard or trying too hard.
Allow the breath to be natural.
Notice how it sweetly and softly fills you up and then empties out.
Let yourself relax into the nourishment of this stillness.
On this island of calm,
Enjoy feeling the wave-like quality of your breath moving in,
Moving out,
Just like the waves of the ocean.
You may notice that the mind wanders to thoughts.
Know that this is very normal.
The mind is supposed to think.
We are just gently guiding it to a calmer place.
Kindly and gently,
Again and again,
We just simply invite the mind back to witness the breath.
Notice how the breath is really breathing you.
Now I invite you to begin adding in the mantra of peace and calm.
Or use your own mantra if you have one.
Inhaling silently saying peace.
Exhaling silently saying calm.
Inhaling peace.
Exhaling calm.
Inhaling peace.
Exhaling calm.
Continue silently repeating the mantra.
There's no particular pace or rhythm.
Just let it come and go.
