To practice this meditation,
Go ahead and find yourself in a quiet space,
Both physically and internally.
Allow yourself to sit in a comfortable position,
Bringing your spine into straight alignment,
Letting your palms rest on your lap,
Facing upwards,
Softly closing your eyes.
And on your next inhale,
Let your breath enter into your nose for a count of six.
Hold your breath at the top for a count of four.
Exhale for six,
And at the bottom,
Hold your breath for a count of four again.
And continue this cycle of breathing,
Inhaling for six,
Holding for four at the top,
Exhaling for six,
And holding for four at the bottom.
Practice this for a few moments.
And as you allow yourself to become centered in this moment,
Use this technique of counting your breath,
To enter into this place in time.
And as you count and hold and breathe,
Let yourself become aware of your physical body in this moment,
Noticing how it takes up space in this room,
How the air feels against your skin,
How the clothes feel on your body.
And as you continue to breathe in this rhythmic fashion,
You become even more aware of the world around you,
Even with your eyes closed.
You may notice that the sounds of the room are closer to you,
Or you may just allow your awareness to be present with the space you're in,
Being fully aware of your physical body and its surroundings.
And now allow your breath to be at a pace that is comfortable for you,
As you keep your awareness on your body,
On the room around you,
As you expand to also include any emotions or thoughts you may be having.
Just observing these things without judgment,
It's as if you're watching a movie,
Paying close attention to every detail with the physical sensations in your body,
The emotions in your heart and in your mind,
And the thoughts that you're experiencing.
And as you observe both your physical body,
Your emotions,
Your thoughts and having an awareness of the world around you in this moment,
Just accept it all.
There's nothing to change.
In this moment,
Your only job is to accept.
Whether the thoughts feel good or bad,
It doesn't matter.
In this space,
All thoughts,
Feelings and awareness are simply accepted.
Our deepest inner peace comes when we are able to truly be present in this moment while accepting all that is as it is.
A great way to practice this is to simply be aware,
Aware of your surroundings,
Your thoughts and your feelings,
Without judging,
Without trying to change.
Just breathing and accepting everything as it is,
Accepting everything as you are.
There is no greater work you can do other than accepting it with love and compassion.
And for the next few moments,
Practice this one on your own,
Staying aware simultaneously of your thoughts,
Feelings,
Physical body and the world around you,
And just letting it be if you are on the outside looking in with love and compassion.
And with your awareness completely in the world around you as well as on your internal landscape,
Without attachment to it,
You may notice a light floating sensation in your body as you detach from judging anything and just accept everything as it is.
This light floating sensation is deep inner peace.
There's nothing to change,
Nothing to chase.
Simply all there is,
Is to be.
Begin to focus your awareness in your heart in the center of your chest as you begin to become ready.
Focusing your awareness in your heart in the center of your chest as you begin to come ready,
Ready to transition from this meditation,
While keeping that feeling of inner peace with you as you take a big long inhale and just hold your breath at the top.
And when you're ready,
Let it all go with a long audible sigh.
Again,
Holding a big long inhale and letting it go with a an audible sigh.
Slowly roll your shoulders,
Wiggle your fingers and toes and take this feeling with you as you open your eyes back to the room around you.
