All right,
My dear,
Welcome.
So as we begin,
Start to check in with the breath.
And throughout this practice,
As long as you're breathing,
Everything's all good.
Sitting upright and just noticing the tip of the nose,
The small space at the entrance of the nostrils,
Air flowing in,
Air flowing out.
There you go,
You got this.
Taking a slow,
Long,
Deep breath in and a slow,
Long,
Deep breath out.
Ah.
Really nice.
A couple more rounds together.
Notice the duration of the breath lengthening just a bit with each cycle of inhales and exhales.
Start to notice the movement of the ribcage.
Expanding as the lungs fill up and settling back down as the breath flows out.
Breathing into the back of the body.
The back of the lungs.
Letting each breath come one by one,
Never rushing,
As you watch the ribcage rise and fall.
And now see if you can let the breath grow so long and so deep that it reaches the soles of the feet.
Feeling into your feet,
The ground beneath you.
Inhale,
Breath traveling through the body,
Into the lungs and belly,
Your seat,
Thighs,
Calves,
Until it comes to pull at the soles of your feet.
And exhale,
Feel the breath make the reverse journey through the body and out through the nose or the mouth.
And underneath the worry,
The overthinking,
The analytical planning mind,
Can you find that place which most needs your attention right now?
That soft,
Vulnerable place which at this current moment might feel a little blocked.
Maybe it feels a little inaccessible right now,
That's okay.
Just getting a little curious once here.
And if it feels a little tough,
A little sticky,
That's all right.
Your breath is your friend and it's always with you.
Sending your inhales all the way down to the soles of your feet.
And on the exhale,
Let it go.
Being present now with that tender place,
Opening up to it,
What's it telling you?
Is there something that it wants to say?
Is there something that it fears?
Notice any internal softening,
A gradual unsticking.
And maybe see if it feels right to offer something to yourself.
A gentle thought,
A gift of kindness.
Or perhaps you might tell yourself something that you need to hear most.
Is there something that you most need to hear?
Sensing the breath again.
Feeling any knots start to disentangle and softening into it.
And now my dear,
Let's just take a moment to be open.
Noticing again the breath at the location of the nostrils,
The shape and weight of the body,
The shape and weight of the body.
The temperature of your mind and heart.
The quality of your presence.
And then start to warm back up to the body,
The room where you are.
Noticing what sounds can be heard around you.
And gradually wake up the face,
The hands,
The feet.
And lastly,
Opening the eyes.
Thank you so much for meditating with me,
My friend.
And before you go,
If you would do me a huge favor by liking and commenting on this video,
That would help me out a lot.
Have a wonderful rest of your day and I'll see you again very soon.
