Especially in these uncertain times,
Meditation is a valuable tool that we could all use to be a little bit more calm and a little bit more present.
So before we begin,
Find a place where you can be quiet and free from distraction for the duration of your meditation.
Close your eyes and take a deep breath in through your nose,
Drying the breath all the way down to the very bottom of your stomach,
Feeling as it expands.
And gently releasing the breath through your mouth,
Allowing yourself to breathe at your own natural rhythm.
Encouraging each breath to be drawn in a little bit deeper and a little bit slower.
Anchor yourself with each breath that you take,
Feeling the shift in your body,
The temperature of the inhale,
The warmth of the exhale.
Each breath becoming deeper and slower,
Allowing your focus to become solely attached to your breath.
As you continue to breathe,
Let go of any lingering thoughts that might be weighing on you.
Let go of any worries,
Let go of any stress,
And allow yourself to become fully present within your breath.
Within your mind's eye,
As you continue to breathe,
Inhaling and exhaling,
Envision yourself as a pebble on a large and calm beach.
And you notice that the waves come up upon the beach and then they retreat back into the ocean.
Each wave washing over you,
Allowing your little pebble body to become smoother and cleaner with each pass.
Feeling the water as it passes over you,
As it creates a soothing,
Calming sensation within yourself.
And noticing that the wave coming in and retreating is synchronized with your own breath.
As you breathe in,
The wave creeps up the beach and washes over you.
And as you exhale,
The wave draws back up over you,
Removing any lingering thoughts or stress that you might be carrying within yourself.
Feeling the sensations of each breath that you take,
Allowing any rough edges to be smoothed out by the wave,
By the water,
Gently passing over you and then retreating back into the ocean.
Letting go of anything that no longer serves you.
Letting go of the attachment to anything other than this moment,
This sensation.
Continuing to breathe at your natural rhythm,
Still encouraging each breath to be drawn in a little deeper,
Exhaling a little slower,
As the waves wash over and retreat.
If you notice your mind beginning to wander,
That's perfectly okay.
Simply let the thought pass and bring your attention back to your breathing,
Back to the vast ocean and the gentle wave that passes over you.
Inhaling and exhaling,
Feeling each sensation,
Noticing any tension that you might still be carrying,
And allowing yourself to let it go.
Inhaling and exhaling.
Letting go of anything that you might be carrying,
And gently wiggle your fingers and toes,
Bringing awareness back into your body.
Maybe shrug your shoulders up and down.
And when you're ready,
Open your eyes.
Thank you so much for joining me today.
And if you haven't already,
If you've enjoyed this meditation,
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Have a wonderful day.
Namaste.
Bicycle
