Welcome.
This meditation is an invitation to pause,
To rest,
And return to yourself.
Wherever you are,
However you feel right now,
Know that you are welcome here.
Take a moment to settle into a comfortable position.
You might be seated with your feet grounded or lying down with your body supported.
Let your hands rest easily.
Now gently close your eyes if that feels right.
Begin by noticing your body.
Feel the weight of your body supported by the ground or by the chair.
Know that there is nothing you need to hold up,
Absolutely nothing you need to carry.
Allow your shoulders to soften,
Your jaw to loosen,
And your belly to release.
Take a deep breath in and slowly let it go.
Again,
Inhale gently and exhale fully.
Now bring your attention to the natural rhythm of your breath.
No need to change it,
Just notice.
Notice the coolness of the air as it enters and the warmth as it leaves,
The rise and the fall of the chest or your belly.
If your mind wanders as minds naturally do,
Simply notice where it went and with loving kindness return to the breath.
Each inhale and each exhale like the waves of the ocean arriving,
Releasing.
With every breath,
Invite yourself to arrive more fully in the present moment.
There is nowhere else you need to be,
Nothing else you need to do.
Just this breath.
If thoughts or feelings arise,
Let them drift through like clouds passing in a wide open sky.
You do not need to chase them,
Nor push them away.
Simply return again and again to the gentle anchor of your breath.
Now,
Begin to deepen your breath just slightly,
Feeling your body alive with presence.
Notice the calm,
The spaciousness you've created simply by pausing.
And when you're ready,
Invite a small sense of gratitude for yourself,
For this breath,
For this moment.
And gently begin to wiggle your fingers,
Your toes,
Your legs,
Bringing awareness back to your surroundings.
If your eyes are closed,
Slowly open them now.
When you're ready,
Take one last nourishing breath in and let it go with ease.
Thank you so much for sharing this practice with me today.
May you carry its peace into the rest of your day or evening.
Blessings.
