My name is Maya.
I just welcome,
This is a meditation or mindfulness moment where I'm hoping that we can just together just reset.
Oftentimes I know for myself I have so many things going on.
I have kids and work and paying the bills and so many things going on in the community and and it's really hard for me to just be still.
And I know when I am still and I focus on breath and just focus on just you know just being present in my body it's so healing yet it's really hard for me to find time to do.
So today in this moment we're just gonna sit together and just practice.
Just try wherever you are you know if you find a comfortable space it doesn't have to be absolutely quiet.
Just find a place that's comfortable and let's just sit together for a minute.
Just focus on breath and you don't have to try to regulate your breathing or try to breathe any differently.
You just recognize your breath.
Try to do a body scan.
Like you know for me this feeling my stomach I often feel stress and worry in my stomach and just place a hand there and just acknowledge it.
Just let the warmth of your hand just touch the part of your body where you're just feeling that stress or that worry or you're just having a feeling there.
It doesn't even have to be a negative feeling it could be a good feeling just wherever you're feeling just place your hand there and just feel it.
As your hand is there I want you to recognize like how your hand feels.
Is your hand cold?
Is it bringing warmth?
That's how you feel with your hand there.
I want to picture,
I want you to picture that your hand is just a source of comfort and is a source of healing.
Wherever your hand is that your hand is a source of love and that by placing it in that spot on your body it's bringing all of that into that space and just feel it.
Feel love,
Feel the comfort,
Feel the safety.
As you imagine your hand just bringing all of that into that space on your body onto the part of your body that may not always get to feel that.
May not always feel safe,
Love.
I want you to feel that your hand is all of a sudden almost magic and healing.
Now with your hand in that spot,
Mine on my stomach,
We're gonna do the five five five breathing.
This is good especially if you're new to breath practice.
This is a good starting count.
What we'll do is we'll inhale through our nose for the count of five,
Exhale or hold it for five,
And then exhale for five.
As we do that I want you to imagine that the breath and the oxygen and all of the healing powers of that breath and it's going straight to that space that you're holding and that it's magical and that it's healing and it's nurturing.
Let's do that together.
Inhale one two three four five.
Hold one two three four five.
Now exhale one two three four five.
As we go into the next round of these breaths,
I want you to imagine at the inhale that all the healing and the breath is healing and comforting into that space.
This time as you exhale I want you to imagine just releasing.
I want you to imagine releasing all that's not serving you.
I want you to imagine releasing and moving away and releasing from your body and your cells anything that's not nurturing and caring and loving to you.
Alright so let's breathe in one two three four five.
Hold one two three four five.
Now exhale one fear two my most self-worth three not good enough or lack of courage five that stress I'm just taking it out of my body and imagining that my cells are healing from holding all of that and I've just taken it out with that breath and moved it from my body and not holding that.
Now let's do our last breath.
As we inhale we're imagining the healing breath and all that we need and then inhale.
As we hold I want you just to agitate all of the all getting ready all of that jump that you're holding and as you exhale I just want you to just push that out of your body let it go.
Inhale one two three four five.
Hold one two three four five and release one two three four five.
Now as we just concentrate back on our regular breathing patterns I just want you to just do a body scan and just kind of be aware of what you're feeling any thoughts that you're having what you're struggling with.
Was it hard to breathe?
For me I know sometimes it's hard to imagine letting go or even that I'm able to let go of all that's going on or all that's held.
I have so many responsibilities and so many things I'm caring for that it's hard to let go of it.
I just want you to pay attention to what your body's feeling and the thoughts that you're having and whatever that thought is I want you to just just acknowledge it just acknowledge whatever whatever is going through your mind right now and give comfort and love to that and that it's okay.
Now think also just as we come to the end of this practice and I want to thank you for allowing me to learn how to how to lead meditation and our mindfulness practice and how to unlearn the idea that I'm not a teacher or a leader or that I'm not enough to be able to guide you through this and that we all get to be teachers and leaders in our own way.
I just thank you for allowing me to be vulnerable and share this space with you in this time and as you go out into your day or evening or whatever the part of your life this is I just I just want to remind you that you are enough you're worthy of being seen how you are that you deserve safety and comfort and love and we deserve our needs to be met and I look forward to creating another time with you in this process of me learning how to lead mindfulness and meditations.
Thank you.
