We're going to start by closing down the eyes,
Finding a comfortable position.
It could be sitting,
It could be laying down.
Try to relax into your breathing.
Know that your body knows exactly what it has to do.
It's safe to relax.
So the easiest way to fall into meditation,
According to Alan Watts,
Is to notice the sounds first.
Don't try to name it.
You will understand and pick up the sounds automatically.
You don't have to interpret them.
Just an underlying hum.
And with the mind chatter,
Just like the noises you hear outside of you,
The mind chatter is just another sound that you listen to without needing to interpret.
You're melting your inner world with the outer world,
Letting them all pass.
It's important to try not to have those thoughts,
Try to quiet your mind.
Just pick them up like you're picking up the sounds.
Now slowly drift your attention towards your breath.
And notice how you keep on breathing even if you do not pay attention to it.
There's a great intelligence in you that breathes you,
And I invite you to trust in that greater intelligence,
To really relax as you breathe and fall into your exhale as you fall into your bed.
And notice how your breath starts to slow down as you fall more into your body with each exhale.
The tension you feel in your face,
In your temple,
Ears,
Your jaw,
You let them go.
Let them go with your exhale.
And notice how your breath starts to slow down as you fall into your sleep.
So now I invite you to name three things you're grateful for,
All three things that make you smile when you think of them.
And if you have your three things,
I invite you to think of seven people that you want to send love to today.
Notice where the people are on the globe,
If they're far or near.
Just the love you feel for them or just the genuine well wishes.
And just acknowledging that you're not the only one doing this thing called life.
There's so many here with you.
Starting that day or ending it or are in the middle of it.
And after you have those seven people,
Come back to the stillness inside,
Take a deep breath and exhale and let everything go.
And tune into your energetic body,
Your inner body that you can pick up while your eyes are closed.
Notice the space behind your breastbone.
And imagine your awareness wandering there and picking up any sounds from that space.
So your full awareness is in your heart and your chest area right now.
Here I invite you to spread a little bit of love around the heart center all the way to your upper back.
Just feel the aliveness in that area.
Look up a future emotion that you want to feel in that space.
Something that you strive for could be to feel whole,
To feel like you have accomplished everything that you've ever wanted to,
To feel it in this moment.
You can use the mind to make up a scenario to deliver you that feeling and once you have that feeling,
Be completely immersed in your heart center.
So linger in that feeling for as long as you can,
As long as you want.
Before you open your eyes,
Become aware of how precious this life is,
How small we are in this whole cosmos and what a miracle it is that we are alive.
I hope you have a good day.
