Start by finding a comfortable seat or completely lying down and start focusing on your breath in through the nose and out through the nose.
There's no reason to do any diaphragmatic breathing or technical breathing.
Just start to take some deep breaths and as you exhale just imagine all the tension and fatigue slowly leaving your body.
And allow your mind to focus.
Start to deepen your breath.
This could look like taking a long inhale and a long exhale.
It might feel good for you to put one hand on your belly and one hand on your heart just to really connect with the movement of the breath coming in and out of your body.
Keep your eyes closed or you can have your eyes gently lowered with a gentle focus and keep your attention on the breath.
Coming in through your nose and out through your nose.
Wherever you are pull your spine up straight from the base of your spine to the crown of your head.
Meditation is an active practice.
Feel the alertness in your body.
Allow yourself to connect with the aliveness in you.
Release the need to have these next five minutes be perfect or to count your breath or measure yourself in any way.
This is your time to come inwards and to be held.
Notice how good it feels to pause,
To breathe,
To take a moment for yourself.
Just enjoy the feeling of having stopped.
I want you to bring awareness to your heart,
To your heart space.
Imagine a soft warm light in this area.
Try to connect with the feeling of your heart beating.
This is the energetic area of our body that deals with unconditional love and emotional power.
Every time we pause in meditation and we take this time to come within and connect with ourselves,
We're strengthening those ties of belonging.
Belonging to ourselves.
Being firmly rooted into our own being.
Keep focusing,
Keep bringing your awareness to this glowing warm light of your heart.
This is the area of the body that reminds us that it is safe to own who we are.
We must belong to ourselves first before we can create these cultures of belonging.
As you breathe,
I want you to repeat to yourself the mantra,
I am followed by your name.
So for me it would be,
I am Teslam.
Notice what arises and be with it.
Keep breathing,
Keep repeating the mantra.
Let yourself flow with the natural rhythm of your breath.
I am.
This is what meditation does for us.
It gives us access to ourselves and the power to radically belong to ourselves above anything else.
It allows us to connect to our inner power,
Our voice,
Our intuition.
We're going to breathe in silence for the next one minute.
I'll mind the time.
Keep breathing and keep repeating your name.
You can gently open your eyes before you take any action or movement.
Just savor this quality of stillness.
Savor this moment of connection to your breath,
To yourself,
To your inner wisdom,
To your highest self.
As you move on with your day,
Bring with you this feeling of belonging.
Belonging to yourself.
My name is Teslam.
Thank you for meditating with me.
