A grounding guided meditation focused on the breath to calm the nervous system, soften mental noise, and reconnect you to the present moment. Through slow breathing and gentle awareness, this practice invites rest, steadiness, and ease.
Meet your Teacher
Los Angeles, CA, USA
Transcript
Welcome. Right now, For this moment, There is nowhere you need to be. Nothing that you need to solve. Nothing you need to fix before you are allowed to rest. For the next few moments, You are simply invited to soften, To let your body settle in naturally, Adjusting however you need. And as you listen to my voice, Allow yourself to slowly arrive right here. Today's practice will be a breathing practice, A breath awareness practice. So allowing yourself to get comfortable in whatever shape speaks to you here today, Whether that's lying down, Whether that's a seated position, Criss-cross, Or maybe the soles of the feet to the earth. Maybe palms are open to receive, Maybe palms are facing the earth, The ground, The body. Maybe both. And as you arrive to this moment of stillness, Can you start to sense the weight of the body softly melt and dissolve into all points of contact in which you make with the earth. Allow yourself to be held by this boundless field of presence that surrounds you. And maybe you're starting to notice any sensations that exist here upon skin level, Whether it be a breeze across to your skin, Maybe a slight tickle or an itch, Maybe a sweat across the brow, Just allow it all to simply be. And what if you were to allow this melting awareness permission to see past skin surface level, To more so feel your whole body from the inside out. This melting awareness weaving through every muscle, Every nerve, Every mechanism, Working in absolute symmetry to keep you alive and well and here. Maybe the muscles softening, Maybe the slight rhythm of your heart rate, Maybe there's a little tension in the body or softness. Can you tend to it? No need to fixate on it or describe it, But can you simply be with it? This act of self-study, This investigative curiosity. As you start to notice what it feels like to be fully alive within a moment. And what if you were to once more just draw the senses just a little bit more within, To more so notice your body's natural flow of breath. Your breath on its own without force or change or manipulation, Just your breath in its simplicity. Your breath as it exists and flows through your body ever so naturally. This prana, This life force, This interconnectedness with all other beings existing right here within your body. Maybe you're noticing how long your inhales are compared to your exhales. Maybe noticing if there is a pause at the top of the breath or so. How long? Allow each exhale to bring your body deeper into this state of presence. Fully softening. Fully releasing. What if you were to continuously draw the senses just a little bit more inwards? And can you start to notice where maybe you feel the breath the most within? Maybe that's the stomach. If so, Can you be with the natural rise and the natural fall of every breath that passes through this part of your body? Maybe you feel the breath more at the chest, Heart center. Just be with the natural rise and the natural fall of every breath that passes through this part of your body. Maybe you feel the breath more at the nose. Just be with the cool air that rushes in and the warmth that follows on the exhale. Wherever in your body that you feel the breath the most, Can you direct your awareness there, Allowing this to become your new fixation, Your new point of focus, Your anchor for the practice. And as you continuously direct your awareness to this point of sensation, Deeper and deeper, Can you notice how your breath interacts with all these intricate, Detailed sensations existing in this part of your body? A little bit deeper and deeper. Soften and melt ever so slightly. Again, Each exhale in this part of your body, Can you allow it to bring your body deeper into this state of ease? Soften. Wherever you are in your breath cycle, Can you allow yourself to meet at the bottom of the next breath? Release the breath, The prana from your lungs, Softly, Slowly deflate. So go ahead and take a deep, Expansive breath in, Bring it all the way to the top of your lungs and ribcages, Expanding. And a long, Deep, Cleansing breath out, Release it all gently. The breath, The tension dissolves in the body, Softly, Slowly, Back to the bottom. Same technique once more. Deep, Expansive breath in. And a longer, Deeper, Cleansing breath out. Softly back to the bottom, Then take a deep breath in for four, Deep breath in. Two, Three, Four, Hold. Maybe take a sip. Hold and notice the spaciousness that exists at the top of the breath. Notice the mechanisms in your body shift. Then exhale, Sigh it out, Release back to the bottom. Same technique twice more. Breathe in for four, Three, Two, One. Hold, Maybe a sip. Hold, Notice the shift. And exhale, Sigh it out, Release back to the bottom. Same technique once more. Breathe in for four. Hold, Maybe a sip. Hold, Notice the shift. And exhale, Sigh it out, Release back to the bottom. They're going to take one more deep, Expansive breath in. And a nice, Deep, Cleansing breath out. And allow yourself to simply turn back to your natural flow of breath. Your breath on its own. Give your breath gratitude for connecting you to this practice, This meditation. As you move through your day today, Your mind ever starts to think or plan or ruminate about things you cannot control. Give yourself a smile and come back to your breath. Your bridge to presence. Your bridge to the state of bliss. Invitation to stay here as long as you want or need. Whenever you are ready to leave the state of a meditation, Just starting to bring an awareness back to the sensations that exist here upon skin level. Awareness back to the boundless field of presence that surrounds you. Small movements to your fingers, Your toes, The wakefulness integrating back into your physical body. And take a moment, Give your body, Your mind gratitude for coming to this mat, For coming to this practice. And from my heart to yours, May you be safe. May you be happy. May you be healthy. And may you walk this life with peace and ease. Thank you so much. Thank you for being here. Take your time leaving this meditation. I hope you have a blessed day.
