I know that it can get overwhelming,
The world out there,
Our thoughts,
Our experience in our everyday lives.
But let's start by closing our eyes so we can look inside.
Let's start by closing our mouth so we can start breathing through our nose and we can start listening better.
And let's listen to the heartbeat,
The vital energy force of life that keeps us alive,
That keeps our heart beating,
That keeps our breath going.
Let's tune into our inner vibration.
Nowhere else to be.
Nothing else to do.
Just be.
Here and now.
Alive in this moment.
And see if you can feel the movement of your breath.
As you breathe in and the air enters your nose,
Where does it go?
Perhaps you feel your belly rising,
Your ribs extending,
Your chest expanding,
Your shoulders lifting.
And as you exhale,
Just notice the movement of air as it flows out of your body.
Perhaps your belly falls,
Your ribs close inwards,
Your chest falls,
And your shoulders relax and drop.
Now give your body the command to relax completely.
Just feel the surface that supports your body.
It may be your bed or your mat if you're lying down.
It may be your chair if you're sitting.
See where it touches your body and just surrender all your weight and let the surface carry you.
Carry all your weight.
Just surrender to this moment.
Feels good.
Now with the next exhalation,
I want you to relax even more.
And let your exhalation be completely passive.
Just let it happen on its own.
Very good.
And as the air starts coming into your nose,
Just let it come in slowly and gently.
And let it move your diaphragm downwards so that your belly gently rises by virtue of the movement of your diaphragm.
So that your ribs gently extend outwards.
So that your lower spine gently moves backwards.
And then at the top of the breath,
Just bring a total feeling of relaxation in your body and let the air flow out.
And as you do that and your diaphragm comes to its resting position,
Your belly will fall.
Your ribs will move inwards.
And the air will just flow out.
Gently,
Slowly and naturally.
Very good.
Just stay with the movement of your breath.
And with every exhalation,
Just relax a bit more.
And let the air flow out.
You're here.
Now.
In this sacred present moment.
Alive with your sacred breath.
Just allow yourself to be breathed by life.
Just surrender.
You can enjoy resting in the now.
And if your mind starts to wander,
Just listen to it.
With no names.
With no meaning.
With no interpretation.
With no evaluation.
Just listen to your mind as though you were listening to music.
As though you were listening to your heartbeat.
And come back to being alive.
To feeling your aliveness.
And from the center of your heart,
Connect to the feeling of gratitude for this moment.
For just being alive.
And let this feeling of gratitude warm you up.
So that when you open your eyes and you go out to the world and you will connect to the outside world and to your thoughts through your aliveness.
Through your presence.
Very well done.
Enjoy the rest of your day or evening,
Wherever you are,
Whatever you're doing.
And I'll meet with you again soon.
Thank you.
Namaste.
