Take three.
Welcome to this meditation for living in alignment,
The path of the true self.
So find a comfortable seated position,
Either on a cushion,
Chair,
Or wherever feels most supportive for your body.
Allow your spine to be naturally upright,
But not rigid,
And a sense of gentle dignity.
Let your shoulders soften away from your ears,
And allow your hands to rest naturally on your thighs or in your lap,
And when you're ready,
Gently close your eyes or soften your gaze downward if that's more comfortable for you.
Take a moment to arrive here fully,
Knowing that for the next few minutes,
This time is for you to connect with your truest self.
Let's begin by taking three conscious breaths.
Inhale slowly through your nose,
Feeling your chest and belly expand,
And then exhale completely through your mouth,
Releasing any tension or urgency from your day.
Let's inhale slowly for number two,
And exhale completely and slowly.
Now last inhale,
Breathe deep into your chest and belly,
And as you breathe out,
Let it all go,
Even sigh if you need to.
Let it all go.
Return to your normal breath.
Rest your attention on the gentle flow of breathing.
You might notice the breath at your nostrils,
Feeling the cool air entering in the warm air,
Or perhaps you're drawn to the rise and fall of your chest,
Or the expansion and contraction of your belly.
Find the place where you can most easily rest with your breath.
As you continue breathing naturally,
Notice how each breath is unique.
Some breaths may be deeper,
And others more shallow.
Some long,
And others short.
There's no perfect way to breathe in this moment.
Your body knows exactly what it needs.
There's nothing for you to change or control.
Just simply rest your attention on the gentle flow.
When you notice your mind wandering to thoughts,
Planning,
Or concerns,
Simply acknowledge this with kindness,
Thinking you might say to yourself,
And then gentle guide your attention back to the breath.
This returning is not a failure,
It's the practice itself.
Let your breath become an anchor,
A place of returning.
Each breath is an opportunity to come home to this present moment,
To come home to yourself.
As you continue resting in your breath,
Begin to expand your awareness beyond just the physical sensation of breathing.
Notice the quality of presence that's here with you now.
This awareness that's witnessing your breath,
Your thoughts,
Your experience.
This is your essential nature,
Your true self.
This presence isn't something you need to create or achieve.
It's already here,
Always here.
Like the sky behind the clouds.
Sometimes it might feel obscured by busyness,
Worry,
Or the roles you play in life,
But it never actually disappears.
With each breath,
You can settle more deeply into this natural presence.
Breathing in,
You might silently say,
I am here.
And breathing out,
I am present.
Let these words arise naturally,
Without force.
Breathing in,
I am here.
Breathing out,
I am present.
Notice how this presence feels completely accepting.
It doesn't judge your thoughts or try to change your experience.
It simply witnesses with love and clarity.
This is the space from which your truest self emerges.
Not the self defined by others' expectations or past conditioning.
The self that knows its own authentic nature.
Rest here in this gentle awareness,
Letting your breath continue to flow naturally,
Anchoring you in this moment of pure being.
From this place of centered presence,
You can begin to listen more deeply.
Your true self has its own wisdom,
Its own knowing about what matters most to you.
As you continue breathing gently,
Invite a sense of curiosity about your deepest values and authentic desires.
Without forcing or grasping,
Simply ask yourself,
What do I truly value?
Let this question rest slightly in your awareness,
Like a pebble dropped into still water.
You don't need to think hard or analyze.
Simply listen with your whole being.
Perhaps what arises is a sense of compassion or creativity or connection with others.
Maybe it's a love of truth or beauty or service.
Or perhaps it's something entirely unique to you.
Whatever emerges,
Welcome it without judgment.
Now,
Still breathing naturally,
Ask,
How can I live more fully from these values?
Again,
Don't strain for an answer.
Trust that your inner wisdom knows.
Let any insights arise like bubbles surfacing in water,
Gentle,
Natural,
And unhurried.
You might sense small ways to honor your values,
Or perhaps a larger direction becomes clearer.
Maybe it's about how you show up in relationships,
Or what you choose to spend your energy on,
Or how you treat yourself with more kindness.
Trust what comes.
Your true self speaks not through force or shoulds,
But through a gentle knowing,
A sense of frighteness that resonates in your body and heart.
As you continue resting in this aware presence,
Breathing naturally,
Take a moment to appreciate this connection with your authentic self.
This isn't something foreign or distant.
This is who you truly are beneath all the layers of conditioning and expectation.
From this place of clarity,
You might set a gentle intention for how you want to carry this alignment into your daily life,
Not as a rigid rule,
But as a loving commitment to yourself.
Perhaps it's to pause and breathe before making decisions,
Or notice when you're acting from fear versus love,
Or to trust your inner knowing more deeply.
Whatever intention feels true for you,
Let it settle in your heart like a seed.
Know that you can return to this place of centered presence anytime through your breath,
Through pausing,
Through remembering who you truly are.
Let's take three more conscious breaths,
Feeling yourself grounded in this moment,
Connected to your truest self.
Breathe in.
Breathe in gratitude for this time you've given yourself,
And breathe out appreciation for your willingness to listen within.
Breathe in confidence in your inner wisdom,
And breathe out trust in your ability to live authentically.
And when you're ready,
Gently wiggle your fingers and toes and take a deep belly breath.
Slowly flutter your eyes open.
As you return to your day,
Remember that your true self and this presence go with you always.
You only need to pause and breathe to reconnect with this alignment.
Thank you for meditating with me today.
I dedicate the calm and clarity from this meditation to the cessation of suffering everywhere.
May it bring peace to you,
To me,
And to extend to the world.
