Find a comfortable seated location where you won't be disturbed for 20 minutes.
And when you're ready,
Go ahead and close your eyes and begin with a deep breath in through the nose and exhale through the mouth.
Let it all go.
Let any worries of today or yesterday go.
Another deep breath in through the nose and exhale.
Let any worries melt away in this moment.
And another deep breath in through the nose and exhale.
Let it all melt away.
Nothing you have to hold onto.
Just be here,
Right now,
In this space of comfort,
Of full support.
And bring your attention to that soft area beneath your nose and notice any air flowing in or out in that moment,
Without judgment.
Just notice that air,
The direction of the air,
The temperature of the air,
That's flowing in and out of your nose,
Letting it flow to its own rhythm,
Its natural rhythm,
Just letting it be and letting you be.
Begin to bring your awareness to the top of your head and just notice any sensations there.
It's okay if there are no sensations at this point in time that you feel.
Just relax your attention there and slowly move down,
Scanning down to your temples and notice any sensations there.
Again,
It's okay if there are no sensations.
Anything you feel right here,
Right now,
Is perfect.
Anything you don't feel is also perfect,
As this moment is simply perfect with you here,
Right now,
And slowly move your attention to the center of your forehead and notice any sensations there,
Just smiling to whatever comes up or whatever doesn't come up,
Simply relaxing into that space of awareness.
And let's move a little bit further down to our throat and notice if you feel any sensations there and gently flow your attention down to your heart space and breathe into that space,
Breathe in deeply into that heart space,
Picture your heart and two inches further and deeper back in your heart space,
Breathe into that area,
That space,
Opening it up more and more for love and compassion to flow through naturally as it was intended to flow through each individual,
Through each of us.
And continue moving your awareness down to your solar plexus,
Your stomach area,
And allow new,
Fresh breath to also fill up that space with the next inhale,
And with the next exhale allow that air to escape,
To release back into the earth,
Into the air,
And continue moving that,
Shifting that awareness down two inches below your navel and notice any sensations there,
This is the center of your creativity,
Your desire to play,
To open up to all that is possible,
And gently shift your awareness further down to the base of your spine and just notice any sensations there,
If you sense any pressure there just breathe into that space,
The base of your spine,
And exhale and let all that pressure go,
Relax back and just sit comfortably knowing you're fully supported right here,
Right now.
As we go about our day,
We might see,
We might notice,
Perhaps that there might be some pressure,
Some more pressure than needs to be in a certain spot,
Perhaps us putting a bit too much pressure on ourselves,
Either in the shoulder area you might feel it,
Or some other area of your body you might feel this extra pressure,
And when we notice it,
We can then breathe into it to feel it,
And breathe out,
Exhale to release it,
To heal it.
Just continue breathing naturally and notice if there's any areas that you feel might have a bit more weight than is needed,
A bit more pressure,
A bit more intensity than is required of us,
And just relax into that space of awareness.
You might begin to notice some pulses in certain parts of the body at this point,
Perhaps you might notice your heartbeat,
Perhaps some heightened sensitivity or awareness to certain pulses on your wrist,
Or even some vibrations in other parts of the body,
That's completely okay,
It means your awareness is getting sharpened,
And if you're not feeling it anywhere,
That's also perfectly fine.
Every day is different,
We might feel some things more intensely some days,
Or we might feel less intense in those areas on other days,
And the sensitivity levels may be different from day to day,
All of it is perfect.
Today we can let go of the need to try so hard to lighten the load and take the pressure off,
To be aware enough to notice when we are putting too much pressure on ourselves or on others,
And to just simply let that pressure go,
Lighten the load,
An unnecessary load sometimes,
Or often times,
We can simply let go.
As we begin to develop more and more awareness of the sensations and these rise around how much pressure we're placing on ourselves,
We can learn to accept,
Just simply accept where we are at any moment in time,
Where we are in our life,
Simply accept that this is part of the journey,
Part of the growth that each and every one of us is here to experience.
Using the breath as our anchor,
We can always breathe into this awareness and acceptus,
Learning to accept every breath,
And learning to surrender to every exhale,
Learning to relax into our breath,
This anchor,
Feeling fully supported,
Fully knowing that we are alive with each breath we take.
The more we learn to surrender,
The more we open up to opportunities and possibilities.
Letting go of the need to control is so key in opening up these doors.
Whenever we're forcing something,
There's resistance that can arise,
And that can come up in the form of frustration and doing too much of what really isn't getting us closer to where we want to be,
As these desires to do a lot is created in the mind.
We can simply relax into the body and allow that to tell us where we need to go next,
What the next step is for us,
And just surrendering to that,
Just surrendering to the not knowing of what we need to do next.
It's where we can open the door to the answer of what we do need to do next on our journey,
And trusting in the process,
Trusting that we will get there,
That we're bound to be successful.
As we wind down this meditation,
I invite you throughout the day to take notice and ask yourself,
Check in with yourself and your body,
Is there somewhere that I'm putting too much pressure on myself?
Where might I be putting too much pressure on myself?
If you identify a spot where you are putting too much pressure,
Just simply breathe deeply into that area,
Sending it love,
Patience,
Warmth,
And certainty,
And exhaling to let go of all that pressure that you don't need,
That your body doesn't need,
And your mind doesn't need.
When you're ready,
Wiggle your fingers,
Bring your attention back to the here and now.
Wiggle your fingers,
Wiggle your toes,
And gently open your eyes.
Have a wonderful day.
