So just take a moment to settle yourself.
Let's take a deep breath in through the nose.
When you get to the top of the inhale,
Sip just a little bit more in.
And then as you exhale,
Open your mouth and let it go.
I'll reset for the nervous system again.
Inhale through the nose.
Sip just a little bit more in.
Exhale,
Open your mouth and sigh it out.
One more time.
Inhale.
Sip it in and sigh it out.
And then just allow the natural breath to come and go.
With each and every exhale,
Let's allow the body to softly land and invite the mind to follow suit.
Allow your hips and your legs to be heavy and the spine to be upright without so much effort,
Just almost like the spine floats upward like the string on a helium balloon.
Allow the shoulders to drape down and your hands to be soft.
Maybe you allow the eyelids to get heavy and close your eyes entirely or simply soften your gaze down your cheeks.
Release the hinge of the jaw.
And soften any tightening of the chest or any holding of the belly.
And call your awareness in to come to rest at the very floor of your lungs.
That diaphragm muscle that kind of domes underneath the lungs.
And as you inhale,
You can feel that diaphragm muscle,
The floor of the lungs kind of drop and widen,
Dip down towards the belly center.
And then as you exhale,
You can feel the diaphragm muscle dome back up towards the heart center.
And as you inhale,
You can feel the diaphragm muscle come to rest at the heart center.
You simply allow your attention to come to rest there at the threshold between the chest and the belly,
The heart and the navel.
And ride the movement of the diaphragm just like you would float on gentle waves.
Just keep it really simple.
And allow your awareness to experience the threading of these two centers together.
Dipping down into the belly center,
The center of action as you breathe in.
And rising up into the heart center,
The center of love as you breathe out.
And simply open yourself up to the conversation here between love and action,
The heart and the belly.
And just allow your awareness to remain at rest here in the threshold that rises and falls.
Steeped in this conversation.
And when your attention wanders off,
Which it certainly will,
Just notice that as part of the process,
Part of the practice.
Curious for a moment,
Where has your attention gone?
Just notice that.
And then welcome your attention back.
To this threshold between heart and belly.
And allow it to come to rest there on the rhythm of breath once again.
And just see what it's like to experience this movement of the diaphragm,
This conversation between these two centers before you even have a thought about it.
Allow yourself to immerse fully in the lived experience before thought.
And at the top of your inhale for a moment,
Linger there.
And allow your awareness to spread into the belly center.
And just beyond the exhale,
Linger there for a moment or two and allow your awareness to permeate the heart center.
Awareness expanding into the belly center and the space beyond that inhale.
Awareness permeating the heart center and the space beyond the exhale.
Just a few more cycles of breath here.
Just finish up that last exhale.
Obviously,
Keep breathing.
But now for the last couple of minutes of meditation,
Just allow the fullness of your awareness to come to rest in your chest,
In your heart center.
Nothing to do,
Nothing to think about.
But come to rest in the refuge of your heart.
To bask in the love and the wisdom that is the atmosphere of this space.
Allow your whole being to bask in the wisdom of your love.
And as you remain at rest in your heart center,
Allow this question of yourself to yourself to drop in.
Just ask yourself,
Ask the wisdom of your love,
What is it that I live for today?
What is it that I live for today?
What is it that I live for today?
And allow the response to rise from the heart center instead of to trickle down from the head center.
It might come as a feeling or a sensation.
An urge may not come as a word,
Or it may.
What is it that I live for today?
And as if you could gather up,
This answer between the palms of your hands,
Fold your hands like a prayer at the center of your heart in this gesture of blessing and offering.
And dedicate yourself here to put this wisdom of your love into action throughout the course of your day.
Allow the inhale to float the heart right up into the thumbs and allow the exhale to relax the head down low.
And from the space of your heart,
Allow your eyes to blink open,
Beginning to merge the inner and outer landscapes.
Thank you so much for sharing your practice with me today.
