Welcome to a guided meditation.
I invite you to find a comfortable seat and we'll begin with our eyes closed.
A three-part breath is a simple breathing technique used to call attention to the sensation of breath.
We'll begin with a deep inhalation focused on sending the air into our low bellies and expanding it wide like a balloon.
On your exhale,
Simply release and let the air fall from your lips,
Surrendering to the stillness within.
On your next inhale,
Send the air deep into the belly once more and then guide the air up into your low ribs,
Letting the air expand the low belly and the low ribs.
Then simply exhale,
Letting the air release from the thoracic cavity.
On your next inhale,
We'll take the air down into that low belly,
The low ribs,
And finally sip the air up all the way to the base of your throat,
Filling your entire chest with the new and fresh prana,
Fresh energy of life.
And when you exhale,
Reverse this action,
Releasing from the upper chest the low ribs and finally squeezing out every last drop of air.
Continue this pattern for a couple more rounds at your own pace,
Focusing on the sensation inside the belly,
The sensation of the low ribs expanding and the sensation of the air filling up the upper chest.
And on your next exhale,
I invite you to come back to your normal breath.
Imagine your mind is a bright summer sky and as thoughts or sensations pop up,
You see them in a cloud.
Can you see the word?
Can you see the letters?
Or is it a picture in your cloud?
Whatever the thought may be,
Watch it float by in your mind's sky and release it as it goes out of view.
With any new thoughts that pop up,
A new cloud appears and you see it there for a moment until once again,
It drifts off.
As you look down at your feet,
You notice you're standing in a green grassy field.
Is the grass warm against your toes?
Can you feel a soft breeze on your cheeks?
Find a deep connection with your mind's eye and where you stand in this space.
As you stand here,
You notice that there are little flowers popping up all around you.
Maybe they're different colors.
Let your imagination run wild.
With each new flower or plant that pops up,
I am present.
And notice that flower.
Are there ridges?
The color?
Is there a stem?
Repeating,
I am present.
Take a deep inhalation,
Filling the belly as we have before and release the affirmation,
I am present.
With the next flower you pick up,
Think of the affirmation and repeat to yourself,
I am peace.
Now imagine this flower or plant that resembles peace.
Can it fit in your palm?
Does it have a different texture than the first one?
Notice this plant and repeat to yourself,
I am peace.
Sense a deep inhalation filling your chest.
And as you exhale,
Release the flower and the affirmation,
I am peace.
As you look up and around you,
You notice that all these plants and flowers labeled,
I am present and I am peace,
Surround you.
You feel completely at ease.
Take one final complete and filling inhale.
And on your next exhale,
Completely release,
Sensing your fingertips,
Sensing your toes,
Returning back to your day.
Sending love and light to your way,
Best wishes.
Namaste.
