Hello and welcome to your meditation today.
My name is Ellie if we hadn't met before and I am here to guide you through this practice on connecting to your inner truth.
You see there's a space within you that is always at peace,
Always at rest,
Is completely calm and clear at all times no matter what else is going on in your life or in the outside world this is the space that's always available to you,
Believe me or not.
And today's meditation is gonna be connecting to that space so if you haven't already find yourself somewhere comfortable to sit or to lay down.
Take a moment just to make yourself feel a little bit more comfortable.
Scan through the body noticing any spaces that feel like they're trying to cling or control and can you invite a little more softness a little more space in there.
Lengthen your spine,
Increase the space between your shoulders and your ears just by relaxing the shoulders down and if you'd like to close your eyes.
If you'd rather not to close your eyes and just focus your eyes towards something in front of you something that's not going to move with the eyes focused your mind will be a bit less distracted.
Start to become aware of sounds,
Smells or textures you can feel outside of you so they might be outside the room that you're in or maybe inside the room you're in just things that you can hear smell or feel without attaching a gender or story to them.
Just notice them and then move on to the next thing just noticing and letting go noticing and letting go.
Draw your attention from the outside and journey inwards on your next inhale feeling the breath flow through your body noticing where in the body you can feel the breath the most could be the rise and fall of your belly,
Contraction and expansion at the ribcage.
It could be surrounding your heart center or higher up around your collarbones just notice where in your body you feel the breath most vibrant or the volume of the breath the highest.
So if you can make that mind-body connection and then we'll rest our awareness there just watching the breath come and go.
Any residual thoughts floating around or plans just notice them and let them go come back to your breathing back to wherever you feel the sensations of breath the most.
In your mind's eye can you imagine the breath from the inside so can you put your vision inside of you where you feel the breath the most so it could be watching the expansion and contraction of your belly from the inside out kind of like a balloon being blown up and then releasing and then blowing up and then releasing or you might be within your heart space watching that expansion and relaxation or your ribcage.
Just a quick note about visualization is that sometimes we have the picture in our head and sometimes we lose it and that's okay.
The intention of having that vision is enough so just intend to have the vision and see if you can hold that intention.
Now if you were to create a calm or peaceful space from where you are in the body right now can you give it a color so maybe that space the core of where your breath originates could be a bright white light or purple or green blue Envision that light or that color from the core of a way of you feel your breath the most.
Still resting on that same color can you give it a shape the shape might evolve and change and watch that and greet that.
Now I'm going to ask you to drop the need for perfection here.
Can you imagine what it's like to sit in that space what does it feel like?
Does it feel bright light calming soothing true authentic You can imagine just a few traits that space within you has we have a color we might have a shape now what does it feel like if you're struggling to give it a trait maybe give it a texture instead smooth glowing Come back to your breathing now still feeling it at the same space you did before so maybe your belly or your ribcage.
Watch that expansion it's kind of like you're moving away from that core space you just had in your mind's eye and each exhale the body retracts back towards that space so each inhale we expand away and then as you exhale you always come back go away and then you come back as you inhale the body expands away and then comes back just connect with that vision or feeling in your body watching the breath in this way for the next minute or so just observing that movement of moving away from that core space you have in your vision and then as you exhale you always come back you in the same light if your mind starts to wander allow it to go away and then bring your attention back down through your body to that core peaceful truth that you had in your vision you allow the mind to wander away And then come back within,
Come back to you and come back to that space within you just one last time.
Rest your attention there.
You see no matter what else is going on,
No matter how far away you go from that quiet,
Calm,
True,
Authentic space within you,
You can always come back and it's the most easy thing.
All you have to do is slow down enough to tune in and that is why we meditate.
Connect the sensations of your body again.
Make some small movements if you feel you need to.
Take a big inhale through your nose.
Exhale out through your mouth.
And at the end of that exhale,
Open your eyes if they're not already.
I invite you to come back to this practice whenever you feel like you've lost yourself or whenever you feel particularly anxious or like life is just swirling around you.
You can always come back to that inner truth,
Inner anchor.
Find yourself and find your calm.
Enjoy the rest of your day.
