Welcome.
Wherever you are right now is good.
Find yourself in a comfortable position that feels good to you and your body.
If you prefer,
Place your hands gently on your legs,
Palm down or palm up and open.
In this meditation,
We are going to bring our breathing and our mindful attention to receiving and releasing.
We will enter into that flow and rhythm.
We will let our breathing guide us.
With every in-breath that you have,
You are receiving a gift.
When you exhale that breath,
You are releasing that gift and saying thank you.
This natural rhythm is everywhere in the universe.
Receive.
Release.
Like watching the waves of the ocean come onto the shore and recede again back into the ocean.
Any distracting sound that you hear that comes into your radar of awareness right now,
Practice receiving that on the in-breath and releasing it on the out-breath.
Any thought that comes to mind,
Notice it,
See it,
Receive that it has come to you and on the out-breath,
Release that.
For we are rooted in the present moment no matter what that moment holds.
No matter what noise,
Sound,
Texture,
Color,
Light,
Dark,
Our home is the present moment.
Here and now.
Welcome home to yourself.
Welcome home to your body.
Welcome home to your being.
Breathe in and receive yourself.
Breathe out and release yourself to the present moment here and now.
What in this present moment do you need to receive?
And what in this present moment do you need to release?
What are you resisting?
And what are you holding on to?
As we breathe in again,
Receive,
Practice receiving with every in-breath and with your exhale you release like an open hand letting a bird fly away.
With their hands still open,
A new bird lands,
Takes a few seeds into its mouth and flies away.
The birds of the moment come to you and the birds of the moment fly away.
Do not resist any of the birds and do not hold on to any of the birds.
Just notice the birds as they come and go.
Notice their size.
How small or how large they are.
Notice the color of their wings.
Your thoughts and your feelings are like these birds.
Some you want to leave.
Some you would like to stay a bit longer.
They come and they go.
As you feel your receiving breath and your releasing breath in,
They come and they go.
Notice what this feels like to be here now.
Notice what you notice without any judgment upon what you see.
Thank you for being here.
