Welcome to this meditation for coming into the present moment.
A great practice for soothing any chaotic thoughts or to simply just bring the body and mind into ease.
Start by just falling into your own natural rhythm of breathing,
Your natural cadence,
Just letting the breath coming in and out.
Just tuning into the inventory,
The education your body can give you.
What are those physical sensations?
How do they feel?
Is there any mental conversation happening?
And if there is,
Can you acknowledge whatever comes up?
See it,
Be aware of it,
And then continue on so that you're not holding tight.
You can see these images of thoughts or these words flow by,
But try your best to not hold on to them.
To just let that be part of your inventory,
Part of what you can acknowledge as an internal landscape.
Come back into your breath,
That sensation of it coming in and out.
Maybe the rise and fall of the belly.
Maybe the cool air coming in through the nostrils,
The warm air emptying out.
Find some place to follow the breath.
As you fall into the breath,
I'd like you to consider looking back in your day and start with the moment that you woke up this morning.
Maybe notice some situations that might have come up.
You might feel a few sensations that are living in the body today.
There might even be some images or shapes that are associated.
And then start to call back a few details of your day.
Maybe the first sip of water,
Coffee,
Tea.
The shirt or the pants or the shoes that you chose to wear today.
Just giving the mind an opportunity to paint a detailed image of all of the rich facets that created your day.
Give yourself the opportunity to appreciate those small moments that created the expanse of your day.
All those little bits you start to thread in and weave into this tapestry of today.
And then let go of your day.
Let go of everything that came before.
Let go of the week.
Let go of the year.
See if you can let go of your entire past and just move into the present moment.
That sensation of the movement of your breath,
The physical experience.
Just coming into your breath with a sense of ease and curiosity.
And then settle the breath at the rise and the fall of the chest.
Just even feeling the rhythm of the heartbeat.
And with each heartbeat in your mind's eye,
Imagine a little flicker of golden light.
And each time the heart beats,
You see that little flicker flash once again.
The breath moves easefully on its own,
But you start to see that light grow in the body.
Every time the heart beats,
It grows a little bit bigger.
It starts glowing from the center of your chest.
Each heartbeat crashes that flicker even brighter.
That glow travels down into your belly and into your pelvis,
The back body,
The sides of the body.
And now your whole torso starts to glow and radiate.
And this light just starts to create a pathway,
Maybe even a channel in front of you,
Guiding you towards clarity of what it is that you need in the future.
And you're not controlling or straining from a result or an answer.
Just let yourself see forward into what tools or details you might need.
Maybe something that you had never imagined would come up for you as a tool for the future,
But be open to what might come up.
Breathe into this light that you've created.
Breathing into it with the intention of brightening that light with a sense of gratitude.
And then let go of your future.
Come back into that present moment right here,
Right now.
Tune into your breath,
Filling up the inhale,
Emptying out the exhale.
Exhale into the self-allowing state of being,
That state of doing effortless creation.
Just letting yourself breathe.
You're welcome to continue here,
Breathing,
Settling the body,
Just following that rhythm for as long as your body desires.
God bless you.
You
