Welcome.
This is not a meditation that asks you to be still.
This is a meditation that invites you to meet yourself exactly as you are,
Without needing to change or fix anything.
If your mind is moving fast,
If your body feels restless,
If sensations feel intense,
This is exactly for you.
You don't need to fight them.
I am not asking you to change anything.
I know that you are perfect just as you are.
I'd like you to bring your attention to your body.
You can do this by simply closing your eyes,
Just bringing your inner awareness inside.
You can start with the breath.
You can start with where there might be pain or tension.
Just bringing the awareness to your inner experience with no judgment,
No control,
And no resistance.
While bringing the awareness inside,
What if there were to be just a little bit of curiosity,
As if you're exploring something you've never explored before.
New terrain,
New texture,
A new song,
A new scene.
So with that beginner's eye,
Beginner's touch,
Beginner's voice,
What's here for you right now?
There's often a notion that wherever there is pain or tension or a restlessness,
That it is our job to calm it or dissolve it or even the fancy word of alchemize it.
But the truth is,
High consciousness is the ability to be with what is.
And as we rid the notion of changing it,
That's where we are free.
So releasing from you any desire for change,
Any desire for judgment,
Any desire to calm or move or shift or change what is.
Instead,
Let us metaphorically sit with it.
Breathe with it.
Be with it.
Let us inhale deeply through the nose,
Taking a pause at the end.
And exhaling through the mouth with a sigh.
Doing that on your own three times.
Notice how the breath rides the waves of the inner sensations,
That it moves with the body,
Moves with what is and not against it.
And notice how the body follows the breath.
The breath is a beautiful tool.
It's like art following the pencil,
Art following the paintbrush.
The doing follows the tool.
And so in this moment,
Or in any moments of intensity or restlessness,
Or where your body is creating art,
Your mind is creating doing,
Remembering your tool,
The tool of the breath,
That our awareness to the tool versus the art helps us to come into a place where we regain control,
We regain consciousness.
Especially when we can do so without judgment,
Without wanting the art to stop necessarily.
Without wanting to change it.
We become synergistic to it.
We don't fight it.
We don't condemn it.
We are one with it.
And in doing so the art and the tool become one,
Our doing and being become one.
And we are whole and complete in our awareness,
In our felt sensations,
In our mind activity,
And how we show up in the world.
So bringing the awareness again to the breath and focusing on it.
Letting the body follow the direction of the breath.
From here,
Let us expand the space around the breath.
So maybe we can bring our attention to our anatomy,
Knowing that breath fills our lungs.
We also know that our ribcage encases our lungs and protects our lungs.
So notice that when we breathe in,
The ribcage moves with the lungs,
And it creates space in our torso.
It not only creates space in our bodies on the physical level,
But it also creates space in our mind,
Creates space in our energetic field,
Creates space in our emotions.
So perhaps with the breath as you breathe in,
Perhaps you can bring your awareness to the physical space being created,
And perhaps the ribcage opens even wider,
The chest rises higher.
Maybe we can even feel the breath in our bellies,
In our legs,
Because the breath travels through the blood to every single cell in our bodies.
And breath is space.
It's calmness.
It's relief.
Perhaps you can also be aware of the space created in the emotions,
The emotional space that the breath carries with it.
This ability to pause and just a little bit of stillness,
A bit of a pause.
In our minds,
It creates a bit of pause between thoughts,
A bit of relief for the mind to let go,
To release,
And to just be.
And in our energetic body,
Maybe we can feel that we are more attuned with our environment right now,
That when we're breathing,
We are connecting to the air within the environment,
That we are in a synergistic relationship with the space around us in that we are breathing in from our environment,
Passing it through our bodies,
And breathing out into our environment.
So there is the synergistic circular pattern that we are synergizing.
We are at one.
We are not alone.
We are not even metabolizing alone.
We are not living alone,
But we are in this pattern and rhythm of exchange.
And so just being with our thoughts or sensations,
Whatever is,
While keeping attention,
Focus,
And a very light awareness on the breath.
And now just bringing your thumb and index finger together on both hands and just rubbing them together,
Just feeling the index finger on the thumb and then your thumb on your index finger.
And then maybe we join in the middle finger.
So we have the thumb,
Index,
And middle finger on both hands.
Just kind of in a circular motion,
Just feeling,
Feeling the texture,
Just feeling any secondary sensations that arise within the body or mind when engaging with this felt sensation of touch.
Keeping the breath just in a natural state with what is.
And let's expand it just a little bit.
So full body breath in.
Pausing at the top.
Full body breath out.
And bringing our full hands to the tops of our thighs.
Just rubbing a little bit,
Connecting to the lower body,
Upper body and lower body together.
And your next exhale,
Bringing the right hand to feel the left thigh,
Maybe in a circular motion,
Bringing the left hand to the right thigh.
And this is just bringing such a beautiful calm to our nervous system.
Whether you feel calm or not is beside the point.
It is signaling to the nervous system to synergize our left and our right sides together.
It is very healing for us to do contralateral movement,
Which is why walking,
Running,
Cycling feels so good.
It's more than physical.
It is a way for us to integrate.
And so anytime we can rub our hands together,
Fingers together and then cross our body,
Left touches right,
Right touches left.
This really,
Really is a beautiful way to just be with our thoughts and sensations exactly how they are.
And it does help us move into a parasympathetic response within our body temple.
And so we just invited in.
Again,
We're not trying to get anywhere or we don't need to have things shift,
But we just allow for the possibility.
So breathing in and out,
Let's stop our hand movements.
Come back into stillness.
And on your next cycle of breath,
Feeling free to open your eyes,
Maybe looking just down to the ground and just in your immediate area.
And then expanding out and becoming aware of your environment and your body.
So this awareness,
This tool is always with you without condition.
There's absolutely nothing to fix,
But there always is an opportunity to witness.
So we witness with grace,
With self love.
And through this practice,
We become more aligned and accepting of ourselves and others.
And so,
Great job today.
With my hand on my heart,
I see you and I send you love and wisdom and protection and guidance,
Knowing that these things are always available to you,
They're always happening through you and all that you do and all that you be.
Until next time,
I'm sending you blessings.
Feel free to come back to this anytime you want it and carry these tools with you in your life.
I'll talk to you soon.
