Welcome to this focused 10 minute meditation.
Using the breath too.
Take us into our being.
Find a comfortable posture.
Sitting up is best.
You can lie down,
However,
If necessary.
As you settle in.
Notice the body knows exactly where it wants to be.
Let the face relax.
The shoulders softening.
The stomach relaxed.
Feet grounded on the floor.
Or if lying down allowing them to relax outwards.
No effort.
On any level.
Let's take some equalizing breaths together.
Take a short exhale.
And inhale for a count of four,
Three,
Two,
One,
Pause.
Exhaling 4,
3,
2,
1 and again.
Inhaling for 4,
3,
2,
1 Exhale 4,
3,
2,
1.
Do this a couple more times and adjust the rhythm if that count does not work for your body.
Perhaps inhaling for three or five counts may suit you better.
And as you breathe,
Feeling in the whole body.
As a single unified experience.
Returning to a natural,
Elongated,
Easy breath.
Notice that you are effortlessly here.
Right now.
Stay with the breath.
Stay with the sensation of the whole body.
Notice the temperature of the breath.
Entering and leaving the nostrils.
Notice the rise and fall of the abdomen.
And how the air moves up into the chest.
With each breath.
Observe that no thought is required.
To be with the breath.
Scan the body as you breathe.
And notice if there's any areas of contraction or holding in the body.
In the stomach.
Perhaps the chest.
Or the back?
Let them be.
Let them relax completely.
Stay with the breath.
If any thoughts or emotions or perceptions,
Sensations.
.
.
Take you away from the breath.
Leave them alone.
Just come back to the simplicity of the breath.
Entering the nostrils.
Leaving the nostrils.
The breath is balanced.
The inhale is life-giving.
Energizing.
Opening.
It's known as the yang,
The masculine.
Your presence.
The exhale is the receiving.
The surrendering.
Allowing.
The yin.
Feminine.
Or unconditional love.
Your inhale and exhale are one.
Like the wave inseparable from the ocean.
The bird.
And its song.
.
.
The cloud and the sky.
An inseparable dance.
Can you love yourself as unconditionally?
As your body loves your breath.
Feel the whole body.
As you stay with the breath.
In this soft,
Silent space.
The space of pure awareness.
Our being.
When I love that soft,
Silent space within myself.
A place my mind cannot understand.
Nor go.
I can only be it.
To know it.
Filled with paradox.
Complex yet completely simple.
Moving,
Yet absolutely still.
Evolving.
Yet perfect.
I don't really know what it is.
But it's real.
Somehow I love it.
And it loves me in that process.
Perhaps I am that love.
It's not separate from me.
But I can forget it.
I can ignore it.
Be busy.
Always running.
Until I stop.
And realize.
It never moved.
It was I that left it.
I suspect that no one ever left.
This love.
You
