Welcome to this moment.
I invite you to relax,
Sit back or lay down,
Whatever feels comfortable,
Into this moment.
Take a moment to thank yourself for taking time to be present and showing up for yourself for a moment of mindfulness.
You do not need to know how to meditate to be here.
You do not need anything but yourself,
Your beautiful being,
Mind and body.
Let's begin by breathing gently,
Steadily,
No right or wrong way.
We are tuning into our bodies to go within with our breath.
I want you to start by breathing in for three,
Holding your breath at the top for four,
Three,
Two,
One,
And releasing for five,
Four,
Three,
Two,
One.
And one more time,
Inhale for one,
Two,
Three,
Holding your breath at the top for four,
Three,
Two,
One,
And exhale,
Five,
Four,
Three,
Two,
One.
Notice how your body feels right now with only two rounds of this deep intentional breathing.
Notice how the breath travels in the body,
Hovering past any tension where it is held.
Let the breath return to its natural rhythm now like a wave washing over you as you breathe in and exhale.
Let your shoulders drop,
Release the jaw,
And feel your hips sinking deep into the surface supporting you.
Breathing in again for one,
Two,
Three,
Holding for four,
Three,
Two,
One,
And release,
Five,
Four,
Three,
Two,
One.
Let the breath return to its natural rhythm and observe how it has changed since the beginning of the practice.
Become aware of your heartbeat,
The warmth in your chest,
Waves of light washing over you,
Glimmering on the surface of every wave of breath.
If thoughts arise,
Let them come up like the waves of your breath and come back to just a feeling in your body.
This is merely a feeling.
This is what the feeling is in my body.
Take your awareness from your mind and thoughts to your body only.
Allow yourself to just be with that feeling and start to allow compassion and love to arise within you.
Breathing deeper into this feeling now for a three-count breath again,
One,
Two,
Three,
As you hold it at the top and gently release.
Welcome yourself back.
Welcome the awareness back into the body.
Is any thoughts reducing and subsiding washed away with every wave of breath?
Gradually allowing your body to feel truly present,
Experiencing this feeling of bliss,
Nowhere to be but here.
Nothing to do but this.
You have swam this far without allowing the mind to distract you,
The mind's constant chatter which takes us away from our experience of being present.
Imagine all those thoughts written all across the shore in the sand and now see them being washed away with every breath as you begin to feel a sense of calm and happiness arise from within.
As we observe our thoughts,
We come from a place of feeling,
Not thinking,
And we can stay centered in the moment instead of roaming in confusion.
Feel the wave-like movement of the breath,
Breathing in,
Allowing air to flood into the chest and on the exhale,
Letting it travel down towards the belly.
Inhale as you feel it rise again and release,
Let it scatter like a wave washing over you.
Feel the oxygen filling your lungs,
Flowing into every part of the body,
From your toes to the crown of the head and breathing back out,
Exhaling any tension,
Stress,
Or worry,
Allowing those emotions to retire back into the water.
If you feel any discomfort in the body,
Don't resist it,
Don't try and fix it or change it,
Simply breathe into it and let it imbibe with the feeling of peace and stillness.
Feel those hard edges beginning to soften,
Allowing a tender,
Gentle awareness to permeate the in and out breaths.
Allow those in and out breaths to be punctuated by the awareness you have brought to your body today,
To your being in this moment with yourself.
Allow this feeling of connectedness with yourself to continue as you rest quietly,
Moment by moment.
Taking a deep breath in and releasing it with awareness as it fills the environment around you.
Breathe in and exhale,
Gently back to full awareness of your body,
In the here and now,
In this room,
Lying on your bed or sitting on a chair,
Feeling the firm contact with the surface beneath you,
Supporting you,
And the earth beneath it.
Notice light shining from behind your eyelids.
Perhaps you see colors or shapes on the back of your eyelids.
Place them in tune into the movements of the breath and the body as you gradually externalize your awareness.
When you're ready and in your own time,
Open your eyes,
Taking in new surroundings,
Re-engaging with all that is outside and around you.
Can you observe the contrast between the sense of calm you have just brought yourself to and all that is external to this feeling of peace?
Can you take this quality of awareness with you on into your life and into your day as it unfolds,
Moment by moment?
Can you observe the contrast between the sense of calm you have just brought yourself to
