So let's begin by finding yourself in a comfortable seated position,
Allowing your spine to be long and just allow your shoulders to draw down and back,
Relaxing your hands and your lap and we'll begin by bringing our attention to our breath.
Exhaling your inhale and your exhale.
Allowing your body to relax deeper and deeper with each rhythm of breath.
Allowing your body to settle into this meditation.
Allowing yourself this time to be present with your breath,
With your thoughts and with your love.
Knowing that just sitting for this meditation is a great act of self-love and in this moment you are already showing love to your body and your mind and your soul.
Allowing yourself this space to breathe,
Expand and release.
Continuing your rhythm of breath,
Expanding on your inhale and relaxing on your exhale.
Breathing into an elongated breath cycle that works for you.
And as you breathe in,
You bring in all this beautiful oxygen and energy to fill your body and as you exhale,
You can release which no longer serves you.
Letting go.
Releasing when your thoughts have wandered and gently bringing your attention back to this present moment.
Back to the rhythm of your breath.
Opening on your inhale that you can bring in all this universal love.
Filling your body with this love.
And on your exhale,
You can send it throughout your body.
Exhaling universal love and exhaling it throughout your body.
Realizing what thoughts come up and allowing yourself to accept them just as they are.
Bringing your attention to each thought and then letting the thought go.
Bringing attention to where your mind is and then allowing those thoughts to be released.
Most times when we come into the present moment,
Thoughts will pop up to grab our attention and we can notice and accept them without getting caught in the attachment or the story or judgment.
Simply acknowledging the thought and letting it go.
Choosing to return our attention back to our breath.
And in this way,
We can consciously choose where to place our attention.
When thoughts arise,
It's helpful to offer these four simple phrases.
I love you.
I'm sorry.
Forgive me.
Thank you.
Often times these thoughts stored throughout our body will pop up to grab our attention,
To be heard,
To be seen,
To be acknowledged.
And we can choose to accept them,
Dealing with the emotions they often bring.
Offering a simple apology and asking for forgiveness that in a previous time we might have shooed them away or suppressed these thoughts.
Now just allowing yourself to be present with them,
To process them and release them.
And then allowing your attention to return to your breath.
And in this way,
We drop the fight,
The struggle,
The resistance and any possible shame for having thought these thoughts.
Using all of that and then bringing your attention back to your breath.
Knowing we may have to do this a hundred times and that makes a beautiful meditation.
Because in the end,
You were able to process and release the thoughts and consciously choose to bring your attention back to your breath.
Reading these four simple phrases,
I love you.
I'm sorry.
Forgive me.
Thank you.
And then allowing yourself to be present with the rhythm of your breath.
As we become present with our breath and we move this oxygen and universal love through our body,
It has a way of awakening stored thoughts and emotions,
Bringing them to the surface,
Which may give you the thought that you're thinking a lot or you're struggling to control your thoughts and just know that's completely normal and your nervous system's way of releasing,
Which no longer serves us.
So noticing when these thoughts,
Feelings and emotions arise,
Offering these four simple phrases in acknowledgement to process them and to release them.
And in this way,
We make room to bring in abundance and that which will serve us.
I love you.
I'm sorry.
In this way,
We can use the frequency of love to soothe our mind,
Bringing our attention back to the present moment and that this simple act in itself is a great example of self love,
A great way to nurture your body,
Your mind and your soul.
All right.
The hand Knowing this is a skill you can continue Continue to develop and then use throughout your day.
That this is a skill accessible to all of us always.
Being patient with yourself as you learn and as you become aware of your thoughts.
Infusing this process with love and thanking yourself for taking this time to feel that love and to soothe your thoughts.
And now bringing this meditation to a close.
Invite some movement back into your body.
Wiggling your fingers and your toes.
And when you are ready,
Bringing yourself back into this space.
