In this meditation,
We'll use the breath.
To create a sense of greater ease.
And spaciousness in the body and mind.
To ease pain and cultivate comfort.
So.
.
.
You can begin by finding a place to settle in for the time being.
Following the breath.
As it makes its journey in through your nose or mouth.
Into your lungs.
Expanding your belly.
And releasing with the exhalation.
Just like that.
Allowing my voice to guide you if this feels right in the now.
And yet,
Shaping the imagery as you see fit.
Your wisest self can guide you.
And as you settle in further,
Shifting as needed.
Creating space for your breath.
To find its own rate.
And rhythm.
And depth.
Observing this natural process as if you were standing on the shoreline and watching the waves roll in.
And out.
Perhaps lightly pausing at the top of the in-breath.
And releasing with the out-breath.
Just notice the path that your breath takes.
Perhaps pausing briefly at the top.
And the bottom.
Forming an ellipse of ease and comfort.
Nature's natural remedy.
To help you feel calmer.
And more comfortable.
Breathing in ease.
And breathing out anything else.
Wonderful.
Allow your attention to observe now.
The space outside your body.
Perhaps at first,
Just an inch or two away.
And notice what you perceive.
How the air feels a bit cooler.
Comforting.
So pleasant.
And breathe.
And because in the mind all things are possible.
You can sense the space between each molecule.
Each atom.
An entire universe in the space between each one.
And you can breathe into these spaces.
Becoming aware of a gentle but powerful shift.
And now drawing in this expansiveness.
So that any tight or tense places in your body or in your mind.
Can rediscover a spaciousness of their own.
So breathe.
Allowing the breath to create an easy equilibrium.
Loosening anything that has felt too tight.
Circulating the breath.
So that on the exhale,
You can simply release what you need to.
More and more easily.
Making room for well-being.
And if it feels right to you in this moment.
You can invite your awareness to travel farther afield.
Perhaps simply right outside.
Enjoying a beautiful breeze.
Or it may be that your consciousness takes you to some faraway place.
One you've enjoyed before.
Or where you've always wanted to go.
And it really doesn't matter.
If that's to a beautiful beach.
Enjoying the warm sand beneath your feet.
And the peaceful sound of ocean waves.
Or perhaps you find yourself now on a majestic and peaceful mountaintop.
Breathing in this rarefied air.
In the calm presence of the mountain.
Or it may be that your consciousness takes you someplace else entirely.
Let your wisest,
Most loving self guide you.
Creating a sacred space within.
Refreshing your mind.
Rebalancing your body.
So just enjoy drinking in the beauty and the peace of this place.
Wonderful.
And if you like.
You can anchor these feelings of calm.
Ease and spaciousness.
By making a simple gesture.
Perhaps as easy as touching your thumb and fingers together.
Or placing a hand over your heart.
Just like that.
And breathe.
And now,
Remembering that you can cultivate ease in this way anytime you wish.
Simply by your intention to do so.
You can once again bring your attention to your breath.
Feeling more and more grounded now.
Yet still peaceful.
More grounded with each cycle.
Of inhalation.
And exhalation.
Notice now how your breath.
Can anchor you and your body in the present moment.
Clearing your mind.
Becoming more aware now of the ambient sounds.
The temperature of the air on your skin.
The feeling of your body grounded and alert.
Still peaceful.
Noticing the urges to stretch and shift and perhaps having some sips of water.
Giving yourself time to note whatever insights you may have had before returning once again to your day.
