Welcome to the meditation.
Close your eyes please.
Find a comfortable seated position.
You can sit on a chair or with legs crossed.
Just make sure your hips are higher than your knees so you might want to sit on a pillow at the edge of a pillow or a blanket.
Just make sure you're comfortable and you don't have to move for the next several minutes.
Notice your body.
Notice if you can stretch your spine up a little bit taller.
If your shoulders can drop a little more and your neck can get a little longer.
Notice if your chest can open up a little more by rolling the shoulders back.
Now begin to breathe down into your belly,
Relaxing the muscles around your belly.
Relaxing your lower back.
And now just breathe into your belly.
So we're gathering our attention.
And now it's like you are experiencing life not through your thoughts but through your body.
You can begin to deepen your breath so you're drawing your inhale all the way down towards your belly.
So you're taking deep breaths just to start.
And you're moving your attention from your thoughts into your body so you're experiencing this moment through the body.
You're moving the breath down into your belly.
Allow the belly to move with breath.
On the inhale allow it to expand.
And on the exhale you can bring the belly in towards the spine if you'd like,
Helping the breath move out of the body.
And now allow yourself to relax a little deeper by using your exhalation.
So we inhale into the body down into the belly and we exhale a little slower,
Making the exhale a little longer,
Stretching your exhale.
And if you need to sigh out whatever you need,
The exhale is releasing,
Relaxing,
Slowing down.
Allow the weight of the body to become a little heavier on the earth so you're letting go of the weight of the body.
As you're doing so,
Do not let the spine round,
However.
Just keep your spine long,
The crown of the head lifting up,
The shoulders melting down as the weight of the body releases into the earth.
The heart remains open.
So you're feeling the back of your legs relaxing on the earth.
And now you begin to feel your shoulders getting a little heavier without letting them round forward so your chest remains open.
Continuing to elongate your exhales.
So the attention is on the breath,
The attention is in the body.
And the intention is to relax,
To slow down within,
To anchor in and feel more connected to yourself and to feel a little more embodied in the body and less in the abstraction of the mind,
The thoughts,
The ideas or images.
Just like the cells in your skin have eyes and you are experiencing the moment through the skin,
Through the body.
And now I invite you to let go of the breath and allow the body to find its own natural rhythm in the breath.
And you're observing the body doing so and there is absolutely no judgement of yourself,
The way you are engaging in this meditation,
The way you're breathing.
Or if you are not able to hold your attention in your body and you drift into your mind,
Into the thoughts.
There is no judgement.
There is only acceptance of yourself,
Absolute acceptance of the moment as it is.
And letting go of the need for this moment to be any different or for you to be any different.
And notice how that brings a dimension of love into you.
So the body is finding its own way to breathe its own rhythm.
The system is adjusting.
The organs,
The breath,
The movement of the blood around your body,
The thoughts.
Everything within you is finding a balance.
Everything within you is coming into balance with each other.
Now take a breath into the heart,
Sending your whole being,
Your highest self,
Your true self,
Your little self,
Your ego,
Your patterns.
Sending yourself every piece of yourself love.
Sending yourself acceptance.
Every piece of yourself acceptance.
Sending this moment acceptance.
And sending yourself and all humanity compassion.
We will close this meditation here.
But if you would like to remain in silence for a little longer,
Please do so.
I send you all my love.
God Bless!
You
