Welcome everyone.
I want you to find a comfortable position.
Feel free to lay down or sit up.
Whatever position you want to put your body in to feel completely relaxed and calm.
I want you to give yourself permission to show up in this moment and bring your conscious awareness to this meditation.
We're going to allow ourselves to let go of the day,
To ground ourselves,
And to be present with our breath,
Our body,
Without judgment,
And with full acceptance.
Let's start out with a couple of deep breaths.
I want you to count to six on the inhale and eight on the exhale.
We'll do this for four deep breaths.
Inhale for six.
Exhale for eight.
Inhale through your nose for six.
Exhale through your mouth for eight.
Inhale.
As you inhale,
I want you to blow up your stomach like a balloon.
Practice your diaphragmic breathing.
And on the exhale,
We're squeezing out the air from our diaphragm like we're squeezing a sponge and getting all the water out.
One more deep breath in for six.
And exhale for eight.
I want you to focus on normal breathing.
No need to count.
Just let your breath and your belly rise and fall in a natural way.
Relax your mind.
Relax your forehead.
Relax your neck.
Let the shoulders drop.
Take a deep breath in.
And on the exhale,
Let those shoulders fall.
Relax your chest.
Relax your stomach.
Let your belly rise and fall naturally and organically.
Relax your hips.
Relax your legs.
Wiggle your toes.
Wiggle your hands.
And now let everything relax and fall.
Turn your palms up toward the ceiling or place them in your lap and continue focusing on your breath.
Keep focusing on your breath.
Your mind may drift.
Your brain may take you off into many different directions.
That's okay.
We want to accept whatever is happening in the mind,
In the brain,
In the body.
Just simply pull your focus back to the breath when you find yourself drifting.
I like to view my thoughts as clouds or text that's at the end of a movie.
It's a running script just running away.
I actually can sit and observe.
I can watch the clouds come in and go.
I don't have to attach any meaning to it.
I just have to observe and watch.
Accepting,
Not judging,
And normalizing what's happening.
Take a deep breath in for six and out for eight.
Just allow your body to relax.
Feel the ground below you,
Supporting you,
Protecting you,
And keep focusing on the breath.
So often we have plans and we're so determined in carrying out those plans.
We can get ourselves worked up and anxious,
Excited,
Or annoyed,
Very attached to whatever we have on the agenda.
And like so many things in life,
It's unpredictable and we can't control it.
And something comes along to change the plan or to change the agenda.
If we hold on and if we're too attached,
Then we'll experience disappointment,
Anxiety,
And frustration,
Resentment,
Annoyance.
All these emotions that rev up the nervous system,
Make our thoughts spin and ruminate.
We often lash out behaviorally because we're frustrated or annoyed.
We want to get away from the emotion.
Or we want to cast blame on others that perhaps caused some interference in some way.
But life is really about accepting what comes our way.
If we can accept,
Just like the breath has a natural rhythm,
And the body is going to force us to move forward with the inhale and the exhale,
And the inhale and the exhale.
Life has a way of encouraging us to adapt and to change and be flexible.
We just have to remember that everything happens for a reason and everything happens at the right time.
If we can accept the changes that come our way,
Then we can detach from our agendas.
We often settle in and we're reminded that everything happens for a reason.
So I want us to bring our focus back to the breath and full acceptance of this moment.
Inhale for six,
Exhale for eight,
Inhale for six,
And exhale for eight.
As we start to bring our focus back to this present moment,
You can wiggle the body,
Wiggle the toes and the fingertips.
I want us to bring gratitude for this very moment.
Bring our hands to the prayer position,
Letting the thumbs touch the heart chakra.
Thank you for this moment.
Thank you for this time.
Thank you for sharing this moment with me.
Be well and namaste.
