Find a quiet place where you can sit comfortably.
Settle into your spot and focus on your breath.
Just a light intention.
We just want to take a moment for ourselves.
This busy day,
This busy week,
This busy life.
Place a hand on your heart or your belly,
Signaling to yourself that you are safe,
You are loved,
And all is well.
Bring your attention to your breath,
Not needing to make anything happen,
Nothing to force.
Just allowing the breath to flow in and out at its own comfortable,
Natural pace.
Flowing in and back out like waves in the ocean.
Give yourself permission to let thought go for just a short time.
Does not mean we won't have any thoughts.
That's not what meditation is.
It is not the stopping of thought.
It is the awareness.
It is the not holding on to the thought that is very powerful.
Seeing the thought and letting it pass.
Realizing that you don't have to hold on to it just because it comes into your mind.
There is a lot of power in that knowing.
As thoughts arise,
See them,
Acknowledge,
You might even say to yourself in your mind,
I am thinking there's a thought.
I'm going to come back to my breath now.
When thoughts arise,
As they will continue to do,
Only needing a gentle redirection back to the breath.
Don't be mad at your mind.
Don't be mad at your busy mind.
We are designed to think.
Our minds,
They're doing what they're designed to do.
Not trying to end anything,
Just suspending for a short while so that we can slow the momentum of this day down and come back to the center of our being,
In the center of our knowing.
That all is calm and all is well.
Release what's happening inside your body.
If you're feeling any areas of tension or stress,
Are we holding on somewhere?
Are you clenching your jaw?
Let it release.
Let your tongue relax,
Which will help your jaw relax.
Let it melt down your neck and into your shoulders and let them relax,
Dropping back and down.
Deep breath in and out.
Letting that relaxation travel down to our belly,
Helping it to feel soft,
Flowing down into our hips,
Releasing any emotion that might be resting there.
We hold a lot in the hips.
Having this area can even bring up a lot of heavy emotion.
Maybe it will even startle you a bit and that's okay.
Know that when things come up it means they're moving and that's a good thing.
Anything that flows into you can flow back out.
Just when we hold onto it and hold onto it and hold onto it,
Then it becomes a problem.
Things will always come up.
As long as we're actively letting them go,
We'll be okay.
Don't hold on,
You don't have to hold on.
Let that relaxation flow all the way down through your legs,
Into your feet.
This new relaxed space.
Take a breath and let it go.
Say to yourself and your mind and your heart,
I wish for myself to feel happy.
Happy and free.
Now extending that out to those closest to you,
Your family,
Your friends,
Your loved ones.
And say in your heart and your mind,
I wish for you to feel happy and free.
See them all in your mind's eye,
Smiling back at you and wishing the same for you.
Now letting that flow out even more.
Just maybe spreading to acquaintances,
People we see at work,
At the store,
People we don't know but interact with on a daily basis.
See them and feel and say in your heart and mind,
I wish for you to feel happy and free.
Letting that flow more and more.
Now bringing some people to mind that maybe you don't feel so great about in your day to day life.
Could be people really close to us.
Could be someone at the store that was rude to us.
See them in your mind and in your heart and from a knowing that when people hurt people,
It is most times coming from a deep hurt within and a general knowing that we're all going through something.
Doesn't mean it's okay to be rude to people,
Just an understanding of where that comes from kind of takes the edge off of it and makes it feel not so personal.
And with these people in your heart and your mind say,
I wish for you to feel happy and free.
Knowing that anything we feel towards other people or situations first has to flow through us.
It has to fill us up before it can come through to another.
Just being aware of what you're filling yourself up with.
Lastly let's let that flow out beyond your city and state and country.
Filling out across oceans to cover this entire world.
All beings of all walks of life.
Co-creating this universe together.
Knowing that we are all truly in this together.
Feel that deep connection in your heart and mind.
Express I wish for you all to feel happy and free.
Feel a bright light shining out from within you.
Shining out to all these people.
Feel all of these beautiful beings shining that same love and appreciation and wish for you to feel happy and free.
Take a deep breath in and out.
As you exhale bring your awareness to the spot right behind your eyes.
Take a moment to feel present in your body.
Feel yourself resting upon the chair or the floor.
Be bringing that hand back to your heart or your belly.
Feeling the breath flow in and out.
And when you're ready,
Open your eyes.
