Hey friends.
Thank you so much for being here.
Showing up is often the hardest part of many things,
This practice included,
And in my opinion,
In most cases,
It just might be the most important part.
Each time you meditate,
You may not experience what you hope to.
You may not always feel peaceful or calm as you sit.
This practice may not always look like you think it's supposed to.
But showing up for yourself and choosing to practice intentional stillness consistently and to the best of your ability will have a positive effect on you with time.
I promise.
You just have to show up.
So just take a moment now to recognize that the hardest part is over.
You are here.
You've already shown up.
You've committed to this time for yourself.
Now it's time to simply relax,
To cultivate a little stillness,
And to journey together into the present moment.
Just do your best.
I got you.
Okay,
So go ahead and make your way into a comfortable position.
Maybe this looks like a cross-legged seat with a tall spine.
Maybe you sit up on a folded blanket or a cushion.
Or maybe you choose to lie down.
It's your choice.
Wherever you land,
Just take a moment to get nice and comfy.
And as you're ready,
Really allow yourself to arrive.
Whatever that means to you.
Maybe closing the eyes now to draw your awareness inward.
And allow the weight of your body to fully ground into the earth.
Really melt into this moment.
Inviting the muscles of the body to surrender.
Imagining Mother Earth cradling you in her palm.
Giving you permission to let go.
To be fully supported in your body.
Be fully supported in your body.
In this moment.
Soften and relax.
Start to notice your breath now.
Allowing your awareness to deepen your inhales.
To lengthen your exhales.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
See just how fully you are.
See just how fully you can inhale.
How slow and smooth you can exhale.
Notice how it feels.
Really lean into the breath here.
Maybe even exaggerating it a little.
Expanding with the inhale.
Surrendering with the exhale.
Focus on the sensations.
And keep breathing.
As you begin to get more and more still in your body,
Your mind may still be racing.
That's okay.
You are not alone.
Go ahead and just let go of the idea that meditation is about stopping your thoughts.
Instead,
Let's practice slipping into the role of the observer.
Allow the thoughts to be there and just practice noticing them.
Notice them,
But try not to follow them.
Try not to get caught up in the story of the thoughts.
Just simply notice.
Imagine that you are sitting on a park bench watching the sky.
The sky is bright blue,
Peppered with white fluffy clouds.
Peppered with white fluffy clouds.
And the wind is blowing heavily.
Imagine that the park represents your mind.
The blue sky is a peaceful,
Quiet mind.
And the fluffy white clouds are your thoughts rushing through.
Concealing the stillness,
The blue sky.
And you,
You are your awareness,
An observer.
Sitting in a corner of your mind,
Silent on a park bench.
Watching the clouds blow through the blue sky.
Watching your thoughts race in and out of your view.
You don't follow any particular cloud.
You just concentrate on the blue sky directly above.
And you notice as the white clouds float across.
Just observing the thoughts and inviting your awareness back to the present moment.
Back to the brilliant blue sky over and over again.
Not reacting.
Not getting carried away.
Just noticing.
Just breathing.
In and out.
In and out.
In and out.
In and out.
You are on a park bench watching your thoughts go by.
And you are calm.
Still.
You are at peace.
You are free.
Even if just for this moment.
Even if just for a single fleeting glimpse of a clear blue sky.
You are free.
Start to bring some small movements into your fingers and your toes.
Your wrists,
Your ankles,
Your neck and shoulders.
Slowly waking the body back up and coming back into the space around you.
I want to thank you again for showing up.
For taking the time to sit with yourself in stillness.
And for allowing me to guide you.
You may never be able to stop your thoughts or even to slow down.
You may never be able to stop your thoughts or even to slow them down.
But with consistent practice,
By continuing to show up,
You will become familiar with the patterns of your mind.
And it will get easier to see that blue sky.
You may even begin to lengthen the gap between the thoughts now and again.
Inviting more peace,
More stillness into your life.
At the very least,
You will become more self-aware,
More in tune with yourself.
And you will feel more equipped to deal with the noise of life.
With the noise of your mind.
Your breath and this practice of meditation are tools that will forever be available to you.
Anywhere,
Anytime,
At zero cost.
So I hope you find some comfort in that.
And thank you again for showing up.
Bring your palms to touch at heart center.
Slightly bow your head towards your hands.
Your mind intelligence bowing to your body intelligence.
It's all connected.
I am so honored to be able to hold the space for you and I commend you for showing up.
The light in me honors the light in you.
See you next time.
