Hello,
This is Paige Heenan with a meditation to help you maintain a sense of stability and steadiness during difficult times.
Let's take a comfortable seat with your spine upright and your neck straight.
Settle,
Relax and just notice anything that's making itself known to you in the present moment.
Are there sounds arising for you?
Can you feel where your body is being supported by the ground or a cushion?
Feel the support beneath you.
Let yourself feel held as much as you can.
Release any tension that you notice in your body right now.
You can relax your shoulders,
Your jaw,
Your brow,
Resting physically in your body.
Notice anything that's coming up for you.
Notice any feelings,
Emotions,
Thoughts.
Whatever is going on for you right in this moment,
Just take note of it as it is.
And then bring your attention to your breath.
Let's notice your breath.
Notice the flow.
Notice if your breath is long or short.
If it's long,
Let it be long.
If it's short,
Let it be short.
Let it be natural,
Let it be normal.
And know that breathing is a place where we can rest our attention.
So whatever is happening,
Just let it happen,
Be open to it,
Any sounds,
Sensations,
Thoughts,
Emotions.
See if you can find a sense of rest within your breath.
Just letting things be as they are.
Letting thoughts come and go.
Noticing sounds as they come and fade.
Settling into that flow of experience,
Moment by moment,
Exactly as it is.
And breathe with the sensations that arise,
The emotions that come.
Breathe with your thoughts.
Whether they're worries or wonderings or imagination for the future,
Or longing for the past.
Know that through it all we can use the breath as a place of refuge.
We can use the breath to help us steady ourselves right into the present moment.
Your breath exists in the present moment,
It's here with you all the time.
It's not based on the ups and downs of life,
The pulls and the past or projections in the future.
See if you can focus on an inhale from start to finish without even anticipating the exhale.
And experience the exhale without reaching forward for the next breath.
When you notice a distraction,
Not trying to push it away,
Just embracing what is happening.
Using your breath as an anchor to steady yourself right into this moment.
Just as it is.
And you start to release your focus on the breath.
Just let everything settle.
When you're ready you can open your eyes and remember that your breath is always with you to help you through any experience that arises during your day.
