And what's real in this moment is the breath.
So perhaps bringing a hand to your belly,
A hand to your heart.
And just taking a moment to connect here with your body,
With your breath.
Noticing the rise of the belly as you breathe in.
And the fall as you breathe out.
You'll take about 17,
000 breaths today.
How many of them have you paid attention to so far?
How many of them can you notice during this meditation?
Breathing in,
I am here.
Breathing out,
I am here.
Breathing in,
I am here.
Breathing out,
I am here in my body,
In my breath,
In this present moment.
If anything in your experience has shifted since the practice began,
Perhaps there's more ease in your body.
Letting yourself find a sense of settling.
Just being here now as life effortlessly flows through you.
Breathing in,
I am here.
Breathing out,
I am here.
Breathing in,
I am here.
Breathing out,
I am here.
Noticing where your mind is.
Oftentimes our minds are pulled in one of three directions.
We're either rehashing the past.
Wishing we would have said things differently or done things differently.
Or our minds are in the future,
Rehearsing the future,
Trying to figure out how things are going to go.
Controlling,
Planning,
Worrying.
And then sometimes we find ourselves in the present moment.
But we're not enjoying it because we're so caught up in judgment.
Instead of loving what is,
We're trying to fight and force that thing that we don't like to go away.
We're trying to cling and hold on to this moment of peace that we feel.
We create so much suffering in our lives.
When we let our thoughts be reactive.
When we chase the past and the future.
When we judge the present.
We're withholding the goodness that is here now.
That is accessible to us now.
We can choose to be creative instead of reactive.
We can create our reality by intentionally focusing on what's here.
For focusing first on the breath and recognizing this breath is rising and falling.
It's here and now it's gone.
And you're observing with kindness,
With openness,
With curiosity,
With a willingness to be here right now with all that life has to offer.
We can choose to come back over and over to the breath as it rises and as it falls.
The breath is neutral.
It's an anchor to help us just be without losing track quite so often.
Our monkey mind is always jumping from branch to branch and thought to thought.
We use the breath as an anchor.
We can hold on to.
We don't think about the breathing.
We feel it.
We experience what it's like to be breathed.
In this moment,
You don't have to do a thing about it.
The breath comes and the breath goes.
The soothing breath,
The calming breath,
The joyful breath,
Sustaining life,
Nourishing you on a cellular level,
Giving you access to the best gift imaginable,
The present moment.
Just noticing your breath in your belly and letting yourself be with the rise and be with the fall.
As it soothes you,
As it relaxes you,
And as it brings you back in the presence.
Do not forget Yeah,
Yeah.
Yeah,
Yeah.
Ooh,
Ooh.
Ooh,
Ooh.
Night.
Ooh,
Ooh.
Feeling the hand on your heart and connecting in to your basic goodness.
Your nature,
The truth of who you are beyond your personality,
Beyond all the stories you tell,
Beyond the trauma and the pain,
Beyond all the emotions,
The sum of the whole experience.
The essence is goodness,
Is love.
You're here to love and be loved.
And in each moment you get to create your reality.
You get to choose.
Will you create a life based on fear or love?
Will you be fed by fear or led by love?
The choice is yours.
To be reactive or to be creative,
To create a benevolent reality rooted in the present moment.
And the somatic experience of the breath in your body,
Breathing you in this moment.
And of the felt experience of the goodness here in your heart space.
Noticing as you breathe in,
In the center of your chest a little to the right.
If you can feel a tiny opening,
Maybe a huge opening of love.
Of goodness flowing in you and through you.
And as you breathe out,
Letting it flow out into the world.
Breathing in this goodness,
Breathing in a sense of gratitude,
A sense of joy,
Maybe even a sense of bliss.
It's your birthright to experience the goodness that you are.
And as you breathe out,
Let it radiate out into the world,
Rippling through each cell of your body.
Breathing in,
Filling up with this goodness,
This gratitude.
Breathing out,
Letting it flow and emanate into the world.
Ooh.
Ooh.
Ooh.
Ooh.
Ooh.
You can choose,
You create your truth.
To be fed by fear,
Or to be led by love.
The choice is yours,
In every breath,
Every moment.
Ooh,
Your goodness shines from the light in your eyes.
Let it shine far on to see and be the light that this world needs to return to love.
To return to love.
Noticing how you feel now.
Noticing how you feel now.
Giving yourself permission for a fresh start in this moment.
In this breath,
You get to choose who you are and who you will become.
Choose goodness,
Choose love,
Choose joy,
Choose bliss.
Begin to feel your feet on the ground,
Connecting into the earth energy.
Feeling grounded,
Rooted and supported.
Beginning to wiggle your toes and your fingers.
And when you feel ready,
You can softly blink your eyes open.
Ding.
