Hello,
I'm Tara Kuzno.
Today we will practice from shifting from feeling stressed to blessed.
We will begin with a simple way to intentionally evoke your body's natural ability to calm itself.
For some,
This is placing attention on the breath wherever it is most accessible in the body,
Such as the nostrils,
The chest,
Or the belly.
For others,
Directing attention to the feet,
Or a sound,
Or an object like a stone may be preferable.
I trust that you will know what's best for your body when I use the word breath.
Find a comfortable place to sit or lie down,
Feeling your body supported by the floor or a chair.
You can also stand quietly supported by a wall.
Place your hands on your lower belly,
Or on your heart,
In your lap,
Or at your sides.
Close your eyes if you like.
In this meditation,
We are bringing affectionate awareness to our breathing,
Our bodies,
And to our whole selves.
Take a few moments to rest in loving awareness and cultivating kindness by being aware of the present moment with heart.
Let yourself settle into a place of ease and softness.
As you do so,
You may like to shift your body posture ever so slightly,
Such as a leaning in with a slight tilt of the head,
Or placing a hand over your heart,
Which can enhance feelings of care and compassion.
Begin to notice your breathing.
Breathe in down to the bottom of your lungs,
And notice your belly begin to expand.
Exhale and release the flow of air.
Repeat at your own pace for several rounds,
Noticing your natural rhythm of inhales and exhales.
One of the wonderful definitions for breath is spirit,
Or the force within a person that lends the body life,
Energy,
And power.
The breath accompanies us wherever we go.
Notice how your breathing is a portal to being present and nourishes your whole body.
Sometimes this is referred to as a sacred pause.
See if you can let your body breathe you.
See if you can let your spirit lend your body life,
Energy,
And power through the natural activity of breathing.
You may sense your belly rise and fall with each breath.
Feel the flow of air through your nose and down into the bottom of the lungs.
The heart and the lungs are oscillating organs,
Moving in an unconscious slow dance with each other.
And perhaps you can sense their rhythm.
Breathe in a natural way,
The way a sleeping baby does,
With the gentle motion of the belly.
Or imagine the movement of lapping waves on a seashore.
Notice the rhythms in your own body.
There is nothing you need to do.
Simply follow the rhythm of your breathing,
Allowing your whole body to be gently rocked and internally caressed by your breathing.
Your mind will wander as the mind will do,
Like a curious child or a little puppy.
Simply notice whatever your mind wanders off to and you can gently return to the rhythm of your breathing.
Or return to the sensation of your hand on the heart or feeling your feet planted on the ground.
If moments of discomfort arise,
See if you can be with it.
The poet Rumi noted,
What hurts you,
Blesses you.
See if you can turn towards yourself with kind awareness.
As you breathe in and out,
You may find it helpful to quietly say the word peace on the inhale and the word calm on the exhale.
With the power of loving awareness and your breathing,
You can ignite your body's natural ability to calm itself.
As we come to the end of this meditation,
Gently release your attention,
Sitting quietly and allowing yourself to feel whatever you're feeling and just to be as you are right now.
And in this way,
As you just experienced,
You may emerge from feeling stressed to blessed.
Take gentle care.
