Welcome.
Find a comfortable place to lie down,
Getting as comfortable as possible.
You can use a blanket or an eye pillow.
Just allow yourself to snuggle in and make a nest here.
When you find that comfortable place,
Place both of your hands on your low belly.
This is a three-part inhale through the nose and an exhale out of the nose.
First,
You'll inhale into the low belly,
And inhale into the ribs,
And inhale into the chest.
Hold the breath and exhale.
Relax the body.
Again,
Inhale.
You can feel as your belly expands.
Then inhale into the ribs,
Sipping a little bit more into the chest.
Hold the breath.
Exhale.
Soften.
Again,
Drinking in your breath,
Low belly.
Breathe into the ribs.
Inhale more into the chest.
Hold the breath.
Exhale.
Again,
Inhale low belly.
Inhale ribs.
Inhale chest.
Hold the breath.
Exhale.
Soften.
Inhale.
Expand the belly in all directions.
Inhale more.
Breathe into the ribs.
Inhale again into the chest.
Hold the breath.
Exhale.
Soften.
Last time,
Big inhale into the low belly.
Breathing into the ribs.
Bringing the inhale up to the chest.
And exhale.
Surrender.
Bring the arms down,
Palms facing up.
Sense where there's any tension.
See with your awareness,
You can let those areas soften.
Bring your attention to the right side of your body.
Allow the right side of your body to be soft.
Bring your attention to the left side of your body.
Scanning the left side for any holding.
Allow yourself to soften and let that go.
Just allow yourself to fully arrive here in this present moment.
Bring your attention to the top of your body.
Allow the top of your body to have a sense of ease,
Of letting go.
Let this energy melt down into the back side of the body.
Noticing the whole back of the body resting on the earth.
The sensation of heaviness.
Feel the earth supporting you.
Fully allow yourself to let go.
As you allow your body to continually let go,
Notice that this is a part of patience.
Noticing when the mind takes you away from the body.
And you continually come back without judgment of the monkey mind.
This is patient mindfulness.
The Yoga Sutra state,
If you are that patient,
Your mind is more settled.
And what you do will be more perfect.
If you are unsettled and anxious to get the result,
You already are disturbed.
Nothing done with that disturbed mind will have quality.
So this is why we practice meditation.
And when our mind starts to wander,
We notice.
Without judgment,
Come back to the breath,
Back to the sensations of the body.
As you lay here and continue to cultivate patient mindfulness,
This mantra is a peaceful redirection of the mind towards the inner state of wisdom,
Peace and limitlessness.
That beauty,
That truth that is within you.
Moving from ignorance to truth.
From darkness to light.
From darkness to light.
Start to deepen your breathing.
Back to three part breathing.
In to the low belly,
Filling up the belly with air.
Inhaling into the ribs.
Inhale even more into the chest.
One more time,
Big inhale into the low belly,
Into the ribs.
Inhale into the chest,
Around the heart space.
Hold the breath at the top.
Fingertips as if you're just getting up.
Your way to your right side.
Embody patient attitude for showing up for yourself here today.
You can show up to a comfortable seated position.
