In this practice,
We're going to focus on finding clarity by choosing what matters most in this moment.
Let's begin by settling into a comfortable position.
If you're sitting on a chair,
Try the front third of your seat,
Or wherever feels most supported and balanced.
Let your spine be tall but not rigid,
Hands resting naturally,
Feet grounded.
If it feels okay,
Gently close your eyes or lower your gaze.
The meditation will begin at the sound of the bell.
Begin by feeling the weight of your body.
Notice the points of contact.
Your seat,
Your feet,
Your hands.
Take a moment to soften any tension you feel throughout the body.
Not forcing,
Just allowing.
Maybe relaxing the face,
Unhinging the jaw,
Relaxing the shoulders down and away from the ears.
And if that's not available right now,
That's okay too.
Let's take three slow breaths in through the nose,
Down into the belly,
And out through the nose,
Letting the exhale be twice as long as the inhale.
Inhaling gently,
Letting your belly expand.
And exhaling fully,
Letting tension release.
When you've taken your three breaths,
Let your breathing return to its natural rhythm.
Simply notice it as it is,
Without trying to change it.
If breath awareness ever feels uncomfortable,
You can focus on the sensation of your hands resting in your lap or the support beneath you.
As you focus on the breath,
Thoughts will naturally arise.
This is what the mind does.
When a thought appears,
Notice it without judgment and gently guide your attention back to the present moment.
Sometimes it can help to imagine your thoughts as clouds drifting through the sky.
You see them,
But you don't need to follow them.
I'd like you to bring to mind your current commitments,
Projects,
Tasks,
And responsibilities.
If you like,
Choose just one area of your life to focus on,
Perhaps your personal life or your work life.
These can be things you've taken on,
Intentionally or unintentionally.
Let them appear as words,
Images,
Or sensations.
One by one,
You can gently place these to-dos on the wide,
Sturdy shelves in front of you.
You may notice feelings arise as you unburden yourself with all that you carry.
Whatever comes up is okay.
If,
At any point,
You'd rather return to simply noticing your breath or the feeling of your feet on the floor,
You're welcome to do that.
We're not throwing any of these objects away,
Not saying no forever,
Just placing them gently on a higher or lower shelf,
Out of the way for now.
Notice how your body responds as you do this.
Does the breath feel different?
Is there more room in your chest,
In the shoulders,
In the mind?
Is there a feeling of ease or lightness?
Try to allow yourself to release without needing to decide when or if you'll pick them back up.
Now,
Let's notice how it feels to see everything organized together,
Being held in one space.
Perhaps there's weight,
Pressure,
Or a sense of being pulled in many directions.
Maybe there's a sense of overwhelmedness,
Feeling like you're not able to give each one the attention you believe it deserves.
You're not failing.
You might simply be too extended,
Carrying more than one person can carry.
You don't need to change anything yet,
Just notice.
As you look at all the things on your shelves,
Remember,
You can't do it all and you don't need to try.
Life is always about trade-offs.
When you say yes to one thing,
You are,
By necessity,
Saying no to something else.
The essentialist asks,
What is the most important thing I can do right now?
What is the most important thing I can do right now?
Now,
Let's take a breath together and ask yourself,
What is one thing I truly want,
Desire,
Or dream about?
It might be a goal,
A change you wish to make,
Or a way you want to feel in your life.
Look at your shelves and notice if there's one item that,
If given your full focus,
Would move you closer to that dream.
If you're not sure what to choose right now,
You can simply notice the space you've created and rest there.
If something comes to mind,
Imagine picking it up and holding it with both hands.
Feel its weight,
Its texture,
Its importance.
See yourself giving it your full attention and care,
Knowing it is the right thing for you in this season of your life.
Again,
If no single thing stands out right now,
Simply rest in the ease of having made space.
There's no rush.
Clarity will come in its own time.
Notice if there are any changes in your body when you release the pressure to do everything.
Breathe into that sense of simplicity and relief.
As the practice slowly comes to a close,
Gently hold in your mind the one thing you want to carry forward from this practice.
It may be the item you chose from your shelf,
Or simply the sense of space and clarity you've created here today.
Let's begin to gently return our awareness back to the body.
Feel the parts of you that are supported,
The weight of your hips,
Your feet,
Your hands.
Notice any warmth,
Openness,
Or stillness that might be present.
And if you feel exactly the same way as when you started,
That's okay too.
This practice isn't about reaching a particular state.
It's about showing up.
Start to bring some light movement to the body.
Gently flex your fingers and toes.
Roll your shoulders.
Rotate your neck side to side.
If your eyes are closed,
You can begin to blink them open,
Letting the light back in slowly.
There's no rush.
Take your time.
Let whatever you experience today be enough.
There's nothing to fix.
No way to fail.
The meditation will end at the sound of the bell.
