Let's begin by finding a comfortable spot,
Preferably seated with your feet flat on the floor,
Your back straight but comfortable,
Sitting in a dignified manner,
I suppose,
With your chin slightly tipped down and your hands resting comfortably on your legs.
Let's begin by drawing your attention to your breath,
Breathing in and out,
Just a little bit slower and a little bit deeper than usual,
But a comfortable pace.
No need to work hard.
No need to work at all.
Hopefully we'll find this completely effortless.
So we'll do about 10 minutes,
And I invite you to alter or adapt this meditation in any way you see fit.
Don't feel as though you need to do this in any particular way.
You know you best.
So please begin by closing your eyes or gazing downwards,
And just begin focusing on your breath,
Breathing in a little bit slower and a little bit deeper,
And exhaling again through your nose,
Just a little bit slower and a little bit deeper.
Whatever's come before this minute and whatever will come after is just fine.
It'll take care of itself.
Let's do our best to be right here,
Right now.
So as you continue to breathe in and out through your nose,
You might begin to notice the coolness of the air as it enters your nose through your nostrils and proceeds down into your lungs,
Your heart,
Your chest area,
And then the process reverses,
Almost like the infinity symbol,
Where it comes in,
Circles around your chest area,
And then exits and repeats.
It's almost as though you could breathe in happiness,
Appreciation,
Joy,
Bringing it in through your nostrils,
And exhale appreciation.
So you literally become a part of contributing to what's good.
And as you continue to breathe in and out effortlessly but intentionally,
I wonder if you might imagine a person or a being or a situation in your life where you've noticed appreciation,
Gratitude,
Or love.
Maybe it's a child,
Or maybe it's a parent,
Or a grandchild,
Or a close friend.
It could be anyone.
Maybe it's an animal.
Maybe it's that look that your dog or your cat gives you of unconditional love.
Probably more a dog than a cat.
Or maybe it's that second when you notice,
My gosh,
The mountains look beautiful today,
Or the sky is so blue,
Or you hear the ocean.
Or maybe you hear birds.
Or maybe it's even a smell.
Maybe it's the smell after a rain.
Whatever that is for you.
I wonder if you can't breathe that in now.
Picture that person,
That animal,
That situation where you really feel with your entire body the appreciation and gratitude,
Love.
Maybe you begin to clearly see that person in your mind's eye.
You can see their face clearly.
And as you inhale the gratitude you feel for the person that you're seeing,
And you exhale love,
They're probably feeling that same experience in your mind's eye.
Maybe they smile.
Maybe they take in that gratitude,
Appreciation,
And love that you've given to them just by virtue of the energy you're using to see them in your mind's eye.
And they're sending it right back to you.
It's almost like the infinity symbol I mentioned earlier.
You breathe in,
You breathe out.
They do the same.
So you have this infinite loop that you can tap into anytime.
Even on days where,
You know those days,
Where things just aren't maybe going the way you'd planned.
You still have that.
You can take a moment and notice.
Just notice.
And as you continue to breathe in through your nose and exhale through your nose with this picture of a person or an animal or maybe the mountains.
Take one more moment and really feel that feeling.
Sometimes it's almost like a catch in your throat where you're almost taken by surprise by the strength of that feeling.
Maybe you experience it as like a fullness in your heart.
See if you can't lock that feeling in now.
So that later,
Maybe when you need it or maybe when you're taken by surprise by just the amazing beauty around us that can so easily go unnoticed if you don't take that split second to just be.
So take this feeling with you almost as though you could have it in your pocket.
So when you need it,
It's there.
And I suspect you may find that every time you revisit it,
Every time you take the time to be with it and fully feel it,
That that feeling will continue to expand and may even show up when you least expect it.
Maybe first thing in the morning or maybe it'll be there the last thing at night before you close your eyes.
So as you continue to feel this feeling and experience this noticing of the beauty,
The wonder,
The love that is all around us.
Please take a couple more breaths.
And as you begin to leave this space,
This moment,
These moments you've allowed yourself,
This beautiful luxury of noticing,
I hope that you'll find many more moments in your day to have these wonderful little noticings of what a beautiful world,
What an amazing being and how so fortunate we are to be a part of it.
Thanks.
Hey,
Marcy.
Thanks for being here.
Tripp povertyies.
