Hello,
This is Paige Heenan with a meditation to help you tap into a place of calm and set an intention for wellness for not only yourself but all living beings.
We begin by taking a comfortable seat.
Close your eyes.
Settle.
Relax.
And bring your attention onto your breath.
Let's see if we can take some nice full breaths.
Relax your belly.
Just let your belly be soft.
And breathe in fully so that the belly fills on a breath in and empties gently yet completely on a breath out.
Let's consciously explore a few cycles of breath together so that we can make this our primary breathing pattern.
We'll inhale deeply right into the belly.
And exhale completely all the way out,
Maybe drawing the belly back towards the spine.
Inhale,
Fill the belly,
Let it round.
Exhale gently draw the belly in.
We'll keep our attention on our breath,
But now we're going to begin to lengthen our exhales so that they're longer by an extra count or two as we breathe out.
So we'll breathe in together for a count of four.
And take a nice smooth exhale so that the length of our exhale is at least two counts longer than our inhale.
So exhaling for a count of four,
Five,
Six,
Seven,
Maybe even eight.
And we'll continue this pattern of inhaling smoothly and deeply into the belly.
And extending our exhales up to twice as long as our inhales.
Take a few rounds on your own counting if you desire to help you keep pace.
Remember that as we meditate,
Thoughts will come and go.
Just let them come and go.
Bring your attention back to the present moment by coming back to the breath.
Use your breath as an anchor to stay in the present moment.
So we're going to keep our exhales a little bit longer and deeper as we have been,
But we're going to add an intention to each breath in and each breath out.
We'll start by inhaling,
Silently repeating,
May my spirits be lifted and exhaling,
May I be well.
We'll expand our wish for wellness each time we exhale.
So take an inhale,
May my spirits be lifted and exhale,
May I be well.
Inhale,
May my spirits be lifted and exhale,
May my loved ones be well.
Inhale,
May my spirits be lifted and exhale,
May the people I know be well.
Inhale,
May my spirits be lifted and exhale,
May my community be well.
Inhale,
May my spirits be lifted and exhale,
May all people be well.
Inhale,
May my spirits be lifted and exhale,
May all living beings be well.
Take another inhale,
Release your focus on the intention,
But as best you can,
Hold on to the feeling behind that intention of well wishes for all living beings.
And just let everything settle.
And in your own time,
Whenever you feel ready,
You can slowly open your eyes.
