Close your eyes.
And take a few deep breaths in and out through the nose.
Just going at your own pace.
Maybe with each exhale,
Letting your shoulders relax a little,
Soften.
And at the end of your next exhale,
Allow your breath to find its own natural rhythm.
And as you follow the rhythm of your breath,
Noticing how you feel in this moment.
Noticing what's present.
And really having this welcoming sense of allowing whatever it is that's here.
To be here.
There's still a little busyness in the mind,
Maybe a little bit of restlessness.
That's OK.
Feel the breath as it moves in and out of your body.
Each inhale creating a little space for whatever it is that's here.
Each exhale softening around what's here right now.
Anytime your attention wanders,
It's not a problem.
You've not done anything wrong.
But you simply notice it.
And the attention comes back to the breath.
You might also notice some sensations in the body,
Some habit energy.
Maybe that urge to want to get to the next thing in the meditation or the next part.
Always the next.
And we simply notice that energy.
There's nothing wrong with it.
I notice it.
Maybe breathe a little space into it.
And we're not trying to change anything in our experience.
Our instructions are simple.
To follow the breath.
And to notice when our attention has wandered off.
Or to notice when there's some contracted energy in the body.
To return to the breath.
To open to what's here.
To be open to what happens in the meditation.
Let's see.
And let's bring our attention now to our heart center.
Feeling the breath at our heart center.
Gently expanding on each inhale.
Softening on the exhale.
And ask yourself,
What is it that you want more than anything else in the world for yourself?
And making sure that our answer is not dependent upon anything in the external world whatsoever.
So really looking inside.
What is it that you intrinsically want to feel?
To know.
Maybe your answer is something along the lines of peace.
Contentment,
A sense of being okay.
Of feeling whole.
There is a longing for something.
Something we feel is missing.
And when you have your answer.
I want you to imagine your answer written across your heart center.
And as you inhale,
You see the word or the words expand.
As though life is being breathed into them.
And as you exhale,
So they soften,
They settle into your heart center.
And you can even silently repeat your answer.
Like a mantra.
Not rushing the words.
Not grasping at anything.
But just as another way to move closer to what it is you most want.
And then we can imagine that our words are dissolving into our heart center,
The sound.
Of the words,
What it is we most want,
The written letters across our heart center.
As if we are implanting these seeds here.
These very,
Very precious seeds.
And as your attention continues to rest,
On your heart center.
Feeling the breath here.
Each mindful breath.
Nourishing these seeds.
Watering them.
Creating the conditions.
For these intentions to bloom.
And as we begin to come out of the meditation,
Slowly,
With a big inhale,
If you like,
You can take your arms over your head with a big stretch.
And as you exhale,
Gently lower your arms and slowly open your eyes.
You
