Hello,
It's Nicole and I am here with a short centering meditation for you today.
Before we get started,
Find yourself a comfortable seat or lie down if you have some space to do that.
Close your eyes,
Feel your body on the surface that you're on,
Feel the support of the earth under you.
If it feels comfortable,
Place a hand on your heart and the other on your belly.
Notice your breath.
Where can you feel it in your body?
Do you feel it in your nostrils?
Air moving in and out?
Do you feel your belly rise and fall,
Your chest expanding and contracting as the breath moves in and out?
What is the quality of your breath?
Is it easy and full and relaxed?
Or are you feeling shallow breaths,
Short breaths?
Whatever it is,
Accept it as it is.
Just notice,
Be with your breath.
No need to change or alter it.
Acknowledge it,
Honor it.
We're going to do a little breathing exercise and also I will share with you a poem.
So as you're relaxing,
Fill your belly up with air.
Fill up from your belly to your chest.
Take up all the air and space you can.
But as much as you can,
Stay relaxed.
And on the exhale,
Let it all go nice and slow through your nostrils.
And again,
Take your inhale,
Easy and full and watch your belly and chest rise and let it go calmly and slowly out.
With every in-breath,
Breathe in calm,
Centering energy.
And with every out-breath,
Let go frustration,
Resentment,
Any negativity you may have.
Put your stress,
Put your anxiety,
Put all that negative feeling and thoughts in that exhale and just let it go.
And as the air escapes your body,
So shall the negativity also leave you.
And as you're breathing,
Really focus on extending the exhales nice and slow and easy.
And while you breathe,
I'm going to share a poem.
All is well,
Your people are here.
Remember your resilience is born of a thousand generations.
Your ancestors hold you.
Do not allow self-doubt to cloud your heart.
Trust,
Be trusted.
Take time out of time.
We sow the seeds our great grandchildren will reap.
Take your time.
Breathe.
Be.
All is well.
And as we're coming to a close of this meditation,
I ask you to let go of controlling the breath.
Come back into the space that you are seated in.
There's three sounds that you can hear.
Wiggle your toes and your fingers.
Wrinkle up your nose.
And together we'll take a deep breath in.
Extend your arms out in front of you.
Wrap your arms around your body and give yourself a big hug.
Thank yourself for taking the time for peace and centering.
And I will talk to you and meditate again with you soon.
Peace.
