And so my friends,
Just take a moment to close your eyes,
Let all the words drop away.
Find a comfortable stance in your body.
Return to the breath.
Returning to here,
Nowhere to go,
Nothing to do,
Just to be here now,
Coming into your body,
Doing a body scan,
Noticing any expansion or contraction,
Any sensations like tingling,
Throbbing,
Tightness,
Simply noticing.
Is this moment without judgment?
Is this moment without judgment?
Now bringing in the contemplation,
Who am I without my stories?
You can bring to mind a story that you hold if you'd like,
And then ask yourself,
Who am I without this story?
Simply noticing what's coming up for you without judgment,
Just naming it,
And then dropping the question,
Returning to the breath,
Bringing your light of awareness to the breath,
And a micro-pause at the end of the exhale,
Before the next breath.
And in that micro-pause,
Simply stop,
Before the next inhale comes.
No thoughts,
As we return to the space,
Bring some gentle movement to your body,
Maybe some neck rolls,
Shoulder rolls,
Wiggling fingers and toes,
And when you're ready at your own pace,
Open your eyes.
Take in the colors,
Shapes,
Light,
Dark,
Shadows.
Yawning stimulates the vagus nerve and the parasympathetic nervous system,
And calms and regulates the body.
So yawn away,
It's a beautiful thing.
How are you feeling in this moment?
You can share how your body's feeling,
How your mind is feeling,
How your emotional heart space is feeling.
And these moments of meditative pause,
With focus on the breath,
Can be one of your tools.
If you're new to meditation,
You can listen to the guided meditations if they support you,
Or you can do them on your own if you're more experienced,
But you can invite yourself into this peaceful space of rest,
Relaxation,
Presence,
And awareness,
Anytime.
Let me share the merit that whatever benefit might have come to us today,
From listening,
From being present,
May it benefit not only ourselves,
But be of benefit to everyone we encounter,
And may it aid in the healing and transformation of our world.
Om shanti,
Shanti,
Shanti.
Peace in your heart,
Peace in your mind,
Peace in your body,
Peace in our world.
Om shanti,
Shanti,
Shanti.
