Hi,
This is Erica Folan,
And welcome to today's quick five minute meditation.
And today's meditation is for those of us struggling with things that we cannot control.
Things that are just not ours to control.
Things that could use a little bit of surrender and a little bit of trust.
So let's find a comfortable seat and let's get started.
Now once you are comfortable,
Together let's take a long,
Slow,
Deep breath in and let that go.
Letting your gaze start to soften or gently float your eyes closed.
Let's take another long,
Slow,
Deep breath in.
And this time let's exhale audibly.
Good.
Now simply follow your breath.
The inhale.
The exhale.
The ease of the breath.
Gently starting to find that rhythm of the breath however it looks for you right now.
No need to change or force anything.
And remember that meditation is a practice,
Which means it's just a practice.
You can't fail.
So letting go of whatever judgments about what this practice should look like or bring about go.
Remember there's no good,
Bad,
Right,
Wrong in this space.
So if you feel your mind start to wander,
That's okay.
Really just bring your awareness back to your breath,
Back to this practice.
Now feeling into this breath,
This space,
Let's see if we can bring our breath down to our solar plexus area.
That area right below the rib cage,
About two inches or so above the navel.
And according to ancient wisdom teachings,
When this area of the body has too much energy flowing in it,
We can experience control or trying to grasp the things that are not ours to control.
So let's bring the breath to this space.
Really breathe in and fall and feel into this space of the body.
Feeling and witnessing the breath in this space.
Then let the exhale naturally occur and with it naturally start to soften this space.
No need to force it,
Just bringing the breath here with ease as we surrender and trust with loving ease.
And if it feels comfortable to you,
Maybe using those words surrender and trust with each inhale and exhale.
So maybe inhaling surrender and exhaling trust.
Inhale surrender,
Exhale trust.
Again granting ease,
Acceptance,
And comfort with each breath into this solar plexus space.
So let's sit in silence for a few of these breath cycles.
As we breathe into the solar plexus space,
Again maybe using the word surrender and trust if it feels good to you.
Good.
Now you can continue with this breath or if you feel complete you can place one hand over the other over your heart center.
And taking a moment to send yourself a little love,
Compassion,
And gratitude for showing up today.
And when it feels comfortable for you,
When you feel complete,
You can start to release your hands from your heart center and ever so gently start to reopen your eyes.
Thank you so much for sharing this practice with me today.
May you go forth with love,
Grace,
And compassion for yourself and all others.
And so it is.
