So,
To start today's meditation,
Bring yourself to a comfortable position,
Whether you're sitting or standing or you have the luxury of lying down.
If you're sitting in a chair,
Grabbing your feet firmly onto the floor,
Lining your knees up over your ankles,
Wherever you are,
Letting your spine be long,
Dropping the shoulders down away from the ears,
Creating space in the neck.
Take a deep breath in and let it out with a sigh.
Arrive in your body,
Arrive in this moment.
Lifting your hands comfortably in your lap or maybe one hand on your stomach and one hand on your heart or a chair on the arms of the chair,
If it ever feels good for you.
And decide if you want to leave your eyes open or let them soft and close.
And just start by taking a few moments to tune into your body.
What does your body feel like today?
And not just the aches and pains or tight places.
You normally notice that your body feels strong and relaxed.
So rejuvenated from the weekend.
If you had a good rest last night,
You had a really great breakfast.
Are you wearing your most comfortable sweater?
And then what does your breath feel like today?
Where do you notice the breath the most?
What sensations are associated with the breath?
Do you feel it in your stomach,
Your ribs,
Back,
Your nostril?
What's the temperature?
Maybe just generally does it feel good to breathe right now?
Today we'll do a simple gatha meditation,
Which is just basically repeating some phrases as you breathe in and as you breathe out.
Giving your mind a little something extra to focus on to keep yourself from going down the rabbit hole that our brains love to go down.
We'll start.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
As my in breath grows deep,
My out breath grows slow.
Breathing in,
I calm my body.
Breathing out,
I feel ease.
Breathing in,
I smile.
Go ahead and let yourself smile.
Breathing out,
I release.
Feel free to sigh there.
Dwelling in the present moment and then inhale,
Exhale.
I know this is a wonderful moment.
And again,
Inhaling,
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
As my in breath grows deep on an inhale,
Exhale,
My out breath grows slow.
Breathing in,
I calm my body.
Breathing out,
I feel ease.
Breathing in,
I smile.
Breathing out,
I release.
Inhaling,
Dwelling in the present moment.
Exhaling,
I know this is a wonderful moment.
And one more time,
Fully through.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
As my in breath grows deep,
My out breath grows slow.
Breathing in,
I calm my body.
Breathing out,
I feel ease.
Breathing in,
I smile.
Breathing out,
I release.
Inhaling,
Dwelling in the present moment.
Exhaling,
I know this is a wonderful moment.
And I'll shorten the phrases just a little bit.
And inhale,
Breathing in.
Exhale,
Breathing out.
Inhale,
Deep,
Exhale,
Flow.
Inhale,
Calm,
Exhale,
Ease.
Inhale,
Smile,
Exhale,
Release.
Inhale,
Present,
Exhale,
Wonderful.
And one last time through,
And then we'll do it silently by ourselves.
Inhale,
In,
Exhale,
Out.
Inhale,
Deep,
Exhale,
Flow.
Inhale,
Calm,
Exhale,
Ease.
Inhale,
Smile,
Exhale,
Release.
Inhale,
Present,
Exhale,
Wonderful.
And now be quiet and let you run through it two times on your own.
Don't worry if you miss a word.
Just give yourself a word to focus on.
And I'll just scramble for what you think is right.
Okay.
So when you've had that last exhale,
Wonderful or whatever word you chose,
We'll go through it,
The whole thing,
Just one more time altogether.
You're getting ready.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
As my in-breath grows deep,
My out-breath grows slow.
Breathing in,
I calm my body.
Breathing out,
I feel ease.
Breathing in,
I smile.
And let yourself smile.
Breathing out,
I release deep sigh.
Inhaling,
Present moment.
Exhaling,
This is a wonderful moment.
And now pause here,
Letting go of the meditation,
Makapa,
Letting go of your conscious breath.
Noticing the sensations of your feet crowning into the floor,
Your hips crowning into the chair,
However your body is touching the surface you're resting on.
Noticing the fabric of your clothes,
The air on your skin.
Noticing the sounds of your body,
Of your breath,
Your digestion,
Maybe something creaking or creaking.
And then the sounds of the room around you.
Maybe a computer humming or fluorescent light,
Air conditioning systems,
People moving around,
Traffic going by.
One last deep breath and sigh.
And if you have your eyes closed,
Slowly let them open,
Taking your time,
Letting the light come back in.
And going on with your day.
Thank you so much for joining me.
I hope this helped.
May you have peace in your thoughts.
May you have strength in your words.
And may you have joy in your heart.
Have a wonderful day.
