Let's begin this meditation with a deep inhale and an exhalation,
Audibly if you want to to.
No pressure.
Just allow yourself to come into the moment,
Into your body,
Noticing whatever's present and willing to be noticed.
If there's a stretch or a shift that wants to happen,
Possibly your arms rising up on an inhalation,
Down on the exhale,
Maybe a subtle arch of your low back,
A shift side to side of your pelvis,
Allowing you to settle into your seat in a more balanced,
Easeful way.
Each of these just a suggestion you do as your body leads you to do.
Consider now if it might like to explore a twist to one side or to the other.
Inhaling as you go,
Whichever way you go,
And exhaling as you come back to center,
Just noticing,
Taking it the other direction,
Letting go with the breath as you come back to center and just feeling what's present now.
Noticing what calls your attention,
Whether it's sounds,
Stories in your mind,
Sensations in your body,
Or emotions beginning in the heart center,
Having the ripple effects that they do.
Breathing yourself as the full being that you are,
Settling,
Releasing where and what you can,
Noticing what's present.
If there's an urge to get on with it,
Get going,
Get to the things on our desks and to-do lists,
Respond to the texts,
To the emails,
To the voice messages,
Accomplish the tasks,
Finish the jobs.
You can gently remind that part of yourself that all of that will be more effectively and easily done,
Having done this.
See if that brings a sense of relief.
Almost like you've checked one thing off the list without doing a single thing.
You might notice the sound of an animal drinking water,
Maybe it reminds you that you're thirsty.
You can take this into account.
Make sure to get a drink later,
Or you can pause,
Take a drink now,
It's okay.
Whatever you choose,
Just notice that you're here and you're listening,
This meditation in this moment,
And that you made this choice,
Almost certainly based on some intention for healing,
Wellness,
Presence,
Calm,
Focused attention,
Intention,
Desire for things to be as they are in a different way.
Noticing the persistent urge to change,
Fix,
Improve,
Enhance.
So often we want things to be different than they are.
Imagining that grass is so much softer,
More luscious,
In addition to greener on the other side.
And yet seeing if we can settle into the grass that we're on now.
Insects buzzing,
Mowers mowing,
Cars rushing by,
It's all part of this moment.
And we're part of this moment.
What are we bringing to the present?
The invitation here is to bring yourself,
All of yourself,
As much of yourself as is available and willing.
I will you to show up for you here now.
Bringing with you whatever fear,
Pain,
Heartache,
Body ache,
Spinning minds,
Shame,
Doubt,
Confidence.
It's all welcome.
You are welcome.
Just as you are.
The way that you are,
It's okay.
What if you didn't need to shrink?
Or to puff up?
Or to change a single thing about you in this moment?
On this metaphorical grass?
What is it like to just be?
Human being.
Be as you are.
Be in this moment.
Be you.
Noticing your breath again,
And possibly as a softness that wasn't available or there before.
Just a softening of any edges around you,
Inside you,
About you.
Notice if in the way that rocks become smooth,
As can be over time.
With the help of the waves,
And all of the elements.
Maybe the waves of breath here today help soften some of the edges in you.
In a way that allows you to be more fully who you are.
In this moment,
With me.
I'll invite you into a few moments of silence here together.
And at any time,
You're welcome,
As always,
To open your eyes,
Push pause,
Say goodbye.
Otherwise,
Here's an opportunity to practice being.
With an inhalation,
Coming back to the moment.
Checking in with your body again.
Moving in any way that the body wants to move.
A little rock,
A little shake,
A little wiggle.
Maybe you place your fingertips on the ground,
The edges of your chair,
And imagine energy running downward,
Connecting you to something so much greater.
This earth supporting us.
Maybe you bow into them.
Feeling yourself recharging,
Allowing in the flow of energy that's available to us at no cost.
Allowing yourself to be replenished,
Refilled,
Re-energized and ready in a different way to meet to meet the demands or opportunities of this day.
Thank you for joining me.
