Welcome.
The intention of this meditation is to help us find some more ease and joy in our daily routines.
So please find yourself in a comfortable seat or laying down.
No matter where you are,
Make sure that you feel that the spine can be straight and strong.
Whether seated or laying down,
You'll feel the hips heavy onto the earth or your chair.
And if you are sitting in a chair,
You also feel the feet firmly planted and even on the ground.
Your eyes can be closed or you can have a soft gaze just right in front of you.
We'll start by taking a nice deep inhale through the nose.
Full exhale through the mouth.
Inhale through the nose.
Exhale through the mouth.
Inhale through the nose nice and deep.
And just as deeply exhale through the nose.
Just a soft whisper to that exhale.
Not super noisy,
But a little activity.
Keep breathing.
Keep finding and feeling the depth of the breath all the way into the belly.
And here I'd like you to check in and to notice how you came to your practice today.
And perhaps you've shown up with joy or excitement or perhaps there was a sense that you had to do it.
But it was another thing to check off your list that you didn't want to break your streak.
Notice.
There's no judgment either way because you showed up.
That is what counts.
Now whether it was a really positive excitement that brought you to your mat and to your practice.
Or if it was the sense of having to,
Needing to,
Must.
My message to you,
My invitation for you is to see this practice right here,
Right now,
These next few minutes.
To see it as a gift.
It is a gift to sit with ourselves.
It is a gift to be free of distraction and must do's.
It is a gift to take time to not do,
But to be.
We are not human doings we are human beings.
Their meditation practice helps us feel that and connect to that and remember that.
So let's sit in silence for a minute to enjoy just being.
Maybe you focus on the spaciousness.
The quiet.
Or you simply focus on your breath.
Now take a moment to reflect on that time of silence.
And how easy or hard it was to just be.
No judgment again,
Just noticing.
And here,
Now I invite you to create just a small,
Soft smile to the face.
Maybe it's just the corners of your mouth turning slightly upward.
Or you can even think of an internal smile.
So by thinking about smiling,
You can feel the palate at the top of the mouth,
The roof of the mouth starts to just rise a little bit and there's a sense of levity in the muscles of the face.
So whether outwardly anyone could tell you were smiling or if it's just internal feel the sensation of a small,
Soft smile.
And let's practice just being in our silence once again.
And here again,
I invite you to notice,
No judgment.
How it felt that time to sit in silence to just be.
Maybe you noticed that the slight smile that reminder.
This is a gift.
Helped you to calm the thoughts.
I'm so glad you've taken this time to support yourself and to take care of yourself today.
So before we close,
Let's prepare to get back to the rest of your day to this space that's not always that silent.
To check out what are you doing next?
What's,
What's the next thing that you're about to move on to?
And then notice and see that next activity.
And then also notice the emotional reaction to that task to that activity.
Are you excited?
Are you dreading?
Are you nervous?
Are you joyful?
Your reaction is,
Can it shift to feeling like a gift?
Thank you for being able to experience this today.
Even if the situation itself isn't pleasant,
Perhaps what it symbolizes is.
So for example,
Maybe you're not excited to go to work,
But the gift can be you have a job.
And you find the gift within the activity.
Once again,
Thank you for practicing.
Thank you for showing up.
You can start to open your eyes if they were closed,
Returning to the space around you.
It'll lighten me very humbly bows to that same light in each one of you.
Namaste.
