Here,
Now,
Breathing.
Welcome to this moment.
This gift that you can give yourself.
You are the only person that can give this to yourself.
A gift to you and from you.
Humans have an amazing capacity to drop into their sense of self in a deep and connected way.
Sometimes we just need a little guidance upon the way and this is where meditation just comes in to give us that enhancement.
Allowing yourself to gently notice what's it like right now as I hold my body in this posture.
Noticing how my awareness seeps into these places as awareness seeps in to these places.
And in the service of being here for yourself,
Allow your body to soften.
Right here and now,
In your immediate surroundings,
All is well.
And we often need to affirm this to ourselves because our bodies and minds are often carrying unnecessary striving,
Tension,
Guardedness.
Right here and now,
I am safe.
I choose to allow my body to soften.
My forehead to soften.
My shoulders to drop.
My face to soften.
My arms to hang heavy.
I choose this moment and today,
Dear breath,
I choose you.
19,
000 breaths a day and I choose to be intimate with you.
Dear breath,
The rhythm,
My body breathing at this rate and rhythm as it does.
As you notice the sensations of the in-breath and notice the sensations of the out-breath in this moment can be the gentle labeling and using the words here on the in-breath and now on the out- breath.
It's up to you how you do this.
You could picture these words in your mind or simply hear them in your mind.
Here on the in-breath and now on the out-breath.
Gently getting these words in time with this rhythm of your breath.
Here on the in-breath,
Now on the out-breath.
Noticing the gentleness of your breathing,
The gentleness of this rhythm.
This gentleness can be a reminder that you too can be as gentle with your breathing as your breathing is being with you.
Noticing the difference between this out-breath and this in-breath.
Here,
Now and as you connect in the very moment you do connect.
Tracking the movement of your breathing.
Your nervous system is down regulating.
Your heart rate drops.
Your body goes into restoration and healing.
You become more and more grounded to this experience now.
Simply by being with the breath and if you still choose to using these words here on the in-breath and now on the out-breath.
More and more settled.
More and more intimate with the gentleness of this rhythm of your breathing.
I am showing up for myself right now because of you,
Dear sweet breath.
You are my ally.
You not only give me life but you are always there for me for whenever I need you,
If I choose you.
And in this last moment I choose to rest my awareness here because I know that in doing so you nurture me.
You restore me.
Thank you.
This meditation has come to an end.
