Hi,
Welcome to today's meditation on the present moment.
I'm coming back home to your breath,
To your body in this moment.
If you're here you might feel a little lost and that's okay because sometimes that's what we experience.
Like wandering through a mist unsure of which way is forward or if we're even on the path at all.
But here's the truth,
We may feel lost but we are not truly lost because we are here in this breath,
In this body and in this moment.
So this meditation is a sweet remembering,
Remembering that what we feel is not always what is.
And when we soften into the present moment,
When we anchor ourselves into the now,
We find a stillness that reminds us that we are held we are safe and we are home.
So let's return not to a place but to ourselves.
Let's root into the now and remember that even in the fog we are never truly alone.
So let's settle in and make ourselves really comfortable.
Lie or sit down,
Whatever feels available to you at this moment.
And then let's take a long slow deep breath in through our nose and let that go.
Let's do that one more time,
Long slow deep breath in through our nose and just let that go.
And when it feels comfortable then gently close your eyes,
Just let them rest.
And see if you can feel how your eyes are closed and how your eyes are doing.
Is there tension in the back of your eyes?
Are your eyelids maybe pressed together?
Or are your upper eyelids just gently resting on your lower eyelids?
Is it hard to keep your eyes closed or is there just relaxation?
Whatever you feel or you notice,
It's all okay.
I just like to invite you to just notice and see if on your breath out you can release a little bit of the tension in your eyes and you can maybe soften your gaze inward.
Soften and relax the little muscles that help us during the day when our eyes are open to see and notice.
To relax a little bit more because we don't need to see outward right now.
And it's easier to go inward when your eyes are totally relaxed.
So let's take a few breaths and see if we can soften our eyes and all the muscles,
Little muscles around them,
Just a little bit more.
There's nothing to do or force in this moment.
It's just to notice and see if you can just let go a little bit more of the tension that might be in the back of your eyes.
Every breath in you just notice.
And on your breath out you just release a little more of that tension.
And on your breath in you just notice where you can soften just a little bit more.
And on your breath out you just release and let go.
Let's do that one more breath.
On your breath in you notice and feel how your eyes are just resting and where there might just be a little bit unease,
Where you can eyes rest just a little more.
And on your breath out you just soften that.
Now let's take a few deep breaths in through our nose and we'll do that at a count of four.
I'll be counting with you and through our nose into deep to our belly and we hold it there for the count of four and then we release it to the count of four and when we breathe out afterwards we witness on the count of four.
So we breathe in to our nose one two three four and hold it two three four and release two three four and hold it out two three four breathe in two three four two three four breathe out four let's do that one more time in and hold it two three four and breathe out two three four and hold it out two three four and I'll take a long slow deep breath in through our nose and just sigh it out through your mouth now just notice and let your breath go its natural way no need to force anything or do anything be anywhere just to be right here right now in this moment and just see if you can notice where your body is touching the surface that you're sitting or lying on if you're sitting down like I am and you might feel your bum touching your cushion or maybe you're sitting on a chair or feel the back of your legs and your feet bottom of your feet on the ground head resting on a pillow or maybe you feel your back and your shoulders just your shoulder blades just resting on the ground if you're laying down and see if you can notice all the parts where your body is touching the surface or the surface is touching your body where they connect don't do anything don't change anything just notice maybe you can even notice where the pressure is the highest where the most of your weight is touching that surface or resting on that surface are there some points a little bit more heavy than others maybe you're sitting down that may be your bum like I am sitting on a meditation cushion that's where I feel it the most can you feel your hands maybe resting in your lap or on your upper legs they just lay and rest beside you just notice don't do anything don't change anything just notice and as soon as you find that you're wandering off to thoughts or sounds or things outside this moment this meditation or your body just gently guide yourself back to just noticing all the spaces where your body is connecting with the surface beneath you maybe right now you can feel some tingling in your body in your hands and your feet maybe you feel some rest just coming into your body some relaxation some quiet stillness peace of mind and on your next breath in I would like to invite you to lay your hand on your heart and for this meditation don't go in your head and force that thought just let it come in it can come in as a feeling a thought a light don't force it just trust just connect to the hand on your heart and let the intention come in or it can be a sensation it's all okay when we connect to our heart and our body there's a different reference than in our minds and in our heads during the day we don't have a really reference with connecting to our body and our hearts and intentions in that way so if this is the first time that you do this just be okay with just resting your hand on your heart and just trust that whatever needs to happen in this moment that is here you don't need to force that with your head like in many other times during the day as being here resting your hand on your heart and just inviting yourself for a beautiful intention that may settle into your heart that's just all that you need to do just take one slow deep breath in through your heart and trust that whatever intention came that that's enough and just let that breath go and release your hand back on your lap or resting next to you and slowly come back focusing on your breath in and out just do a few more breath circles just not forcing anything but just noticing again and then when it feels good you may gently open your eyes or come back to the present moment here and now and just let go of everything that is holding you back you've just journeyed inward i hope you remember that you are never truly lost the stillness you just touched the breath you followed the ground beneath you that you felt it's always there always so let this space you've created today become a gentle compass a gentle reminder gentle guidance that you don't have to have all the answers you just have to keep returning to the now to the breath to the heart to that quiet knowing inside you so as you open your eyes or slowly return to your day carry this softness with you and remember you are never lost you are here and that's enough namaste
