Welcome to today's meditation.
Today's practice is on cultivating presence.
I truly believe that presence is meditation and in practicing meditation you are calling in presence.
In cultivating presence you open up the doors to freedom and happiness in your entire life.
Presence welcomes in the opportunity to release what has happened in the past and let go of our hold for what's to come in the future.
With presence we step into the now and see the beautiful glimmers that already exist in our world.
So with that let's begin.
Start by finding a quiet and comfortable space where you can sit or lie down,
Whatever feels right for your body.
I welcome you to close your eyes or you can gently lower your gaze if it feels safe and start to connect with your breath.
As you meet your breath take a moment to feel the earth beneath you and settle into your body.
If you have any aches,
Pains,
Tension,
Send some love through your breath to these parts of your body.
For the next 12 minutes we will gently meet ourselves in this present moment.
Now that you are settled in your body begin to breathe deeply.
Inhale powerfully through the nose,
Fill your heart,
Fill your belly.
Exhale release let it all go.
Again deep inhale through the nose,
Fill that heart and fill that belly and exhale release and let it all go.
As you continue to breathe through your natural rhythm I invite you to notice your breath as it enters and leaves your body.
Does your breath feel soft?
Does it feel smooth?
Is there any tension,
Resistance?
Take a moment just to notice and observe without judgment.
We are not here for perfection,
We are here to cultivate this moment.
If it feels comfortable take a slight pause between your inhale and your exhale.
Hold your breath at the top of your inhale and observe how that feels and as you exhale notice your breath as you hold it at the bottom.
My sweet friends,
What you are feeling right now as you witness your breath,
As you meet your breath,
Is the beauty of presence.
You are fully in awareness of your breathing and what it feels like to breathe into your body.
Keep breathing intentionally here and stay with your breath.
Deepen the breath,
Lengthen the breath.
Witness this as a dance that you are doing with your breath in this moment and in this dance with your inhale and your exhale you are,
Even if just for this moment,
Fully present.
There are points in our life where our lived experiences have shown us that what we thought life should look like isn't always what unfolds in our reality.
We create stories and we hold on to these experiences with deep reflection or regret,
Attaching ourselves to these experiences as if they will forever be our story.
Then we glance ahead to our future,
Grasping tightly at the wheel with tension and fear for what may be around the next corner.
And while both of these experiences are real sweet soul,
What we need to remember is that what truly exists is this present moment.
This moment that we are feeling,
That you are feeling,
This very second,
This is it.
This is real.
This is now.
And this is true.
Breathe.
How would it feel to move from our heads and into our hearts,
Into our soul,
Into our truth?
I invite you to take a moment to invite this shift and breathe into this shift from our head and into our hearts and feel the shift.
What is this shift in this moment inviting you to?
Witness the invitations that you are receiving as you move from your head and into your heart.
I feel an invitation of witnessing the dance of my breath and how it gives me life,
Asking for nothing in return.
Breathe.
I feel an invitation of my breath deepening my connection with my heart and this connection to my heart feels like a homecoming.
I feel an invitation to have a deep understanding that the ebbs and flows that we experience in our life exist for each and every one of us in this world.
I feel an invitation to acknowledge that in deepening my connection with my heart through my breath and cultivating a presence,
This opens the doors to limitless freedom and happiness.
Breathe.
The next time my sweet friend you feel the uncertainty of your journey,
The fear of the past,
The worry of what is around the corner in the future,
I warmly ask you to start dancing with your breath and to meet yourself at your heart.
Breathe and dance and relish in the fruits of the present moment that is right in front of you and witness how it feels to live from that place.
Take a deep breath through the nose and open your mouth wide and exhale it all out.
Again my sweet friends,
Take a deep inhale through the nose and open your mouth wide and exhale it all out.
One more time,
Inhale and exhale.
As our practice starts to come to its completion,
When it feels right for you,
Start to bring some movement back into your body.
You can wiggle your toes or your fingers and welcome your mind back to our space.
You can start to gently open your eyes if you have them closed.
Take a look at your surroundings and see how they may have changed from when we started and I invite you to take a gesture that feels most authentic to you,
Whether it be palms together,
Hands to heart,
Palms to face.
Take this gesture and hold gently the fruits of this practice,
This practice of cultivating presence and hold it my sweet friends with love.
Thank you for joining me today.
