Allow your breath to be normal and natural.
Breathing at the depth that feels comfortable for you.
You don't have to try to change anything.
Just follow the breath.
Make note of how your body feels as your rib cage expands and contracts.
Listen to your breathing.
Feel your breathing.
Just ride the wave of that breath with the curiosity,
Observing,
Noticing,
But not judging or trying to change anything.
And even though the breath is something that we can control right now,
We're just going to let the nervous system do its thing.
Your body will breathe on its own,
Whether you ask it to or not.
So just let that happen.
In fact,
Allow yourself to marvel that that's happening.
Each breath is entirely unique and each breath really is a miracle.
If you're not feeling well,
You might see that reflected in your breath.
If breathing causes you any discomfort or if it feels labored due to congestion or for any other reason,
Again,
Just bringing your curious mind to what that feels like without wishing it were different without fighting it or trying to change it.
Just watching,
Feeling,
Noticing,
Really give your breath permission to just be whatever it is today.
And as you give your body permission to relax and release,
Following the breath,
Notice if any thoughts start to pop up in your mind.
And if they do,
That's okay.
That's what the mind was designed to do,
To think and to protect you.
But right now we don't need it to do either of those things.
So bringing that same sense of neutral curiosity,
We can observe our minds.
Notice if they're trying to distract us and then thank them and gently,
Gently guide those thoughts off to the side,
Let them know there's plenty of time for that later and return to the task of observing your breath.
And it's okay.
If we have to make that transition several times during the meditation,
You can almost think of the mind as being like a snow globe.
Periodically,
Your thoughts start to jostle for attention and they shake up the snow globe and suddenly there are thoughts flying in every direction and we can calmly peacefully just put that snow globe up on a shelf and watch all the thoughts drift to the bottom until the water is clear and the snow globe is still.
And then as always returning your observation to the breath,
It doesn't matter how many times we have to put the snow globe back on the shelf.
The shelf in your meditating mind is limitless.
It can go on and on.
It can hold lots of snow globes.
Sometimes when our thoughts get stirred up,
We might notice a particular scenario or a person or a group of people inside the snow globe.
And we can see that they're hurting or they're trying to get our attention.
Or you can tell that something's not quite right.
And it can be very tempting to focus all of our attention on whatever it is that we're seeing or that we think might be wrong.
And in doing that,
Inviting their energy into our own energy.
But the reality is life will be better for us.
And we will be better equipped to be in community with whoever it is we're worrying about.
If we can maintain that sense of neutral curiosity,
Not thrust ourselves into the middle of what's happening,
Not invite them to project their energy onto us or to try to take ours.
You can just hold that snow globe very lovingly in your hands,
Send them your best wishes,
Send them your affection,
And then watch all the little pieces of snow just gently,
Gently fall to the bottom of the snow globe.
And as you feel your own anxieties,
Start to quiet,
You'll see that there's due to,
And then when the flurry is over,
You can put the snow globe of that scenario on the shelf,
Give it one last little tap to let them know they're okay.
And then return to your breath.
The reality is that we all exist inside of our own snow globe,
And it can be very tempting to want to crawl into somebody else's and fix what you see is wrong,
Or even to feel sucked in when you know somebody feels like they really need you,
But we have the best chance of remaining in a healthy community.
When we can observe our thoughts,
Find some separation from our thoughts,
Connect to silence and give ourselves the gift of being able to see conflict and anxiety from a bit of a distance.
And that distance can actually enhance our connections.
When we show up,
We're showing up from a place of intention and power,
Not guilt or need.
And so for the last few minutes of this meditation,
I just want you to visualize your energy bubble,
Your snow globe.
It's permeable,
Still allows you to move freely,
But it also gives you the gift of autonomy and distance when you need it.
And as you feel the thoughts gently fall away,
Leaving your mind nice and clear,
Take a moment to just ask yourself if there's anything that you need to hear from your guides,
From your higher self,
From any of the deities you might work with,
And just take a few moments to listen.
And now just start to invite some movement and energy back into your physical body.
Check back in with your breath for a few moments.
Thank it for supporting you.
Thank yourself for being here.
Thank any guides or deities may have joined you.
And as we close this meditation,
Remember this practice has ended,
But your practice has just begun.
