Welcome to your meditation.
This is Ryan Bean.
Now today I want to guide you through maybe what we feel is a place of rigidness or perhaps we're fearing the worst or in a place of contemplation.
Right when we wake up first thing in the morning,
Setting a momentum which is bound to drive us into maybe more of that confusion,
That chaos,
Into a new place of momentum,
Action and ease.
We begin our day starting sometimes with this day or let's get this over with or today is going to be rough.
It's going to be a long day.
I can't deal with today or why is it so hard?
This meditation is to bring us into simple contemplation through our breath and through mindfulness to what if it were easy?
Any position you'd like,
You can close your eyes or keep them wide open and I'd like you to begin to just simply deepen your breath,
Beginning with a nice circular breath that originates in the nose,
Inflates your belly,
Inflates your ribs and then as you release,
Letting go longer than what you brought it in,
Breathing in for maybe something like four counts in and now six counts out.
Letting your belly rise for four,
Three,
Two,
One,
Exhaling six,
Five,
Four,
Three,
Two,
One.
Keep this cadence going,
Four counts in and six counts out.
I'd like you to begin to almost imagine you're breathing in through nostrils right in the center of your chest and as we breathe here,
Breathing in for four,
Maybe changing our momentum,
Changing our affirmations for the day and offering something that has momentum into a place of inspired action,
Connectedness and of course into our consciousness,
Rewiring the way we think into a day that may be as easy or easier than we believed it would start.
Breathing in for four,
I want you to repeat this,
Maybe mentally or out loud,
This moment is fresh and full of possibilities.
Now exhale six,
Five,
Four,
Three,
Two,
One.
Breathing in for four,
I meet today with curiosity and strength.
Breathing out for six,
Right to the center of your chest,
Three,
Two,
One.
Breathing in,
I can move through today with ease.
Now exhaling six,
Five,
Four,
Three,
Two,
One.
Today,
As you breathe in,
Is an invitation to find calm in this chaos.
Exhaling out with ease,
Letting it flow out of your nose into the space around you.
As you breathe in now,
I allow the mystery in me and honor it.
Truth will rise from this mystery.
Exhale all the way down,
All the way down.
Breathing in,
I breathe in and soften into trust.
Now exhale all the way out.
Transformation is not in the loss,
It is a sacred rebirth.
Now exhale all the way down,
All the way down.
Now taking the same cadence,
Four counts in,
Six counts out,
In this heart coherent or heart resonant breath.
Connecting to the wisdom,
Compassion,
And of course forgiveness of your heart.
Moving away from the thoughts of,
Oh no,
This day,
Let's get it over.
It's been a long day.
To maybe shifting now,
Feeling it in the center of your heart.
Taking that thing that's been plaguing you or that responsibility or that job,
That conversation,
And maybe reframing it.
What if it were easy?
Breathing in,
Exhaling,
Ease.
Right through the center of your chest,
All the way down.
Still in that same heart coherent breathing.
Breathing in,
What if it was easy?
Exhaling,
Ease to the room,
The space around you.
Take the name or task or the person you have to talk to,
And even name it as you breathe in.
What if this too were easy?
As you exhale,
Feeling the sensations of ease,
Connected to ease.
Last one,
Breathing in,
What if it were easy?
Affirming,
I make a declaration right here and now,
And write it in the earth that today will be a really good day.
I'll find ease,
I'll find surprises,
I'll find changes in what maybe was expected at one point.
I will find myself connected,
Anchored,
And grounded in ease all day long.
Thank you for joining me today,
Friends.
May you find ease and peace in your day.
Namaste.
