Hello my friends,
Welcome to this practice.
Today we will take the time to honor this present moment and find stillness with which we can carry into the rest of the day with us.
I invite you to find your meditation posture,
Perhaps in lotus position,
Or legs crossed,
Hands on the knees,
Palms facing upwards.
You may even enjoy this meditation lying down,
Your legs straight,
And again palms upwards facing the skies.
Gently taking a moment to find the body,
Be aware of the body and its orientation in space and time.
Taking a moment now to find the breath,
Nothing too intentional at this moment,
Just finding it,
Enjoying its natural rhythm,
And as the breath slows,
Allow the eyes to wander.
Perhaps there's something in the room,
Out the window,
Perhaps you're outside and something in your environment is drawing you,
Inspiring you,
And allow it to do so.
Perhaps a small smile forms on your lips,
Perhaps you feel that lightness in the heart,
And on your next in-breath,
Breathe in that inspiration,
Allowing the eyelids to close.
Gently tuning into the heart,
Feeling that inspiration,
That warmth,
The glow,
Allowing it to intermingle with the breath.
Slowly inhaling,
Breathing in that warmth,
Then exhaling,
Releasing,
Creating space within the body for that next inhale in,
Feeling that inspiration,
That glow a little deeper into the body,
And exhaling,
More space for more warmth.
Once again,
We'll inhale and we'll pause real quick here,
Honoring that pause,
That present moment,
And exhaling,
Honoring the space,
The vastness,
The beauty of this moment,
Hearing the gentleness of the breath and its echoes throughout the body,
Hearing its gentle waves ring in the ears,
In the stillness,
In this pause,
We feel the body relax very effortlessly,
We feel it match the breath,
Bringing our awareness to the top of the head,
Pausing,
Feeling any sensations,
And honoring these sensations,
And on that exhale,
Feeling the body,
Feeling it relax,
Following that awareness down to the forehead,
The eyes,
The nose,
Allowing any tension to be released,
Relieved,
Softening the lines around the eyes,
The cheekbones,
Allowing the lips to rest,
The chin,
Down into the neck and shoulders,
Feeling all tension erased,
Down the arms and wrists,
Feeling the fingers become limp,
Even feeling the chest soften,
The muscles in the back,
Relaxing the stomach,
Down into the trunk,
Feeling it grounding us into the earth,
Feeling the muscles in the thighs relax,
The knees,
Lower legs,
The ankles,
And of course the toes,
Feeling that warmth throughout the entire body from head to toe,
As if the body is floating and yet firmly grounded into earth,
Feeling gratitude for this that is real,
The now,
The present moment,
The earth or the chair supporting the body,
And all of the wonder in this moment,
Which we can capture with just the breath and of course letting it go,
So this moment gently becomes the next moment,
And so all of the moments flow together flow together into this eternal presence of being,
Of bliss,
And of peace,
I invite you to stay in this presence for as long as you wish,
And when you are ready you may gently open your eyes to come back into this space,
To enjoy this moment,
And the next,
In all moments,
Thank you.
