Hey everybody and welcome.
So this meditation is to allow us to focus on our thoughts.
And even though what we're usually trying to do in our meditation is erase our thoughts or stop the thinking process,
My ask and request for today is instead to see if we can embrace the thoughts.
Can we find a way to bring them in?
To observe them?
To witness them?
To notice our patterns of beliefs usually limiting in nature?
Can we observe what fills our mind when we become quiet?
And then bringing an element of acceptance,
Compassion to those thoughts and non-judgment because the nature of the mind is to think.
And so we welcome the thoughts in as being part of this human experience that we're having here and now.
So let's begin.
Coming to find a comfortable seated position.
Ideally elevating the hips a little with a cushion or a block or a bolster and just allowing the knees to relax down.
Bring a way to sit up tall,
Maybe against a wall if you prefer.
And as you wait and ground down through the hips,
Can you feel that sense of rising up through your spine?
One of the head lifting up towards the ceiling,
Spaciousness between the vertebrae.
And from here begin to soften.
Begin to soften the head,
The neck,
The face,
The jaw.
Softening the shoulders,
The chest,
The collarbones,
The ribs.
Relaxing the lungs,
The belly and the abdomen.
Relaxing your inner thighs,
Outer thighs,
The knees,
The shin bones,
The calf muscles.
Can you relax the inner ankles,
Outer ankles,
The feet?
All 10 toes,
All 10 fingers relax.
Begin to really drop into the body.
Invite your entire being to join you in this practice.
Welcome it all in.
Every thought,
Every physical sensation in the body,
Every emotion,
Every inhalation and every exhalation.
And maybe from here beginning to envision a beautiful light enveloping,
Wrapping and covering the entire body.
Excessive sheath,
Staying present and connected with every breath in and every breath out.
Can you allow yourself to be fully present to each moment as it arrives exactly as it is with whatever it brings?
Maybe some sounds in your surroundings.
Maybe some tension creeping up in the shoulders or the back.
Maybe a little shortness in your breath.
Allow it all in and breathe it all out.
Bringing your attention now to the tip of the nose,
Observing the natural rhythm of the breath.
Just watching as the air flows in and out as the breath breathes the body.
And again,
We're not trying to fix,
Change or control anything.
Remain in this seat of compassionate awareness.
Hold yourself in this moment.
Hold space for your heart.
Hold space for your mind and its thoughts.
Hold space for any aches in the physical body.
Embrace it all,
Full acceptance and love.
You are exactly who you are meant to be,
What you are meant to be in this exact moment.
So be here now with it all,
Your breath,
Your mind,
Your body and your spirit.
If you feel that you wander away into a thought or story,
Give yourself permission to acknowledge that,
To notice that.
Notice that you're being pulled into a future worry or a past experience and recognize that those things have already happened or haven't happened yet.
And so they're not real right now.
They're not what's here with you in this experience.
So welcome them in.
Hold space for them in your heart or your mind and set them aside for a moment as you return back to present.
Using the breath as your anchor,
Continuing to root down,
Grounding into a place of trust,
Feeling uplifted and that sense of rising towards a higher purpose,
A higher destiny,
A higher cause,
A higher being,
Whatever resonates with you.
Trusting the process of your life already unfolding as it's meant to be.
Starting to breathe in and out.
Welcoming the thoughts in,
Acknowledging them and releasing them.
Touching sensations,
Giving them attention,
Space,
Notice them and soften into them.
Surrender into exactly what's happening here and now in this body,
In this mind,
In this lifetime already perfect without the need to fix or change or move.
Just be.
Release your being,
Let go of any doing.
Reside in your beautiful existence.
One breath in,
One breath out at a time.
One breath in,
One breath out at a time.
Slowly now beginning to deepen the breath,
Bringing in a little bit more aliveness and awakeness into the body.
Gently drawing awareness back in to your physical being,
To the space around you.
And maybe now bringing in some movement.
Wiggling the fingers,
Moving a little through the toes.
Gently moving the head or the neck,
Keeping the eyes closed,
Staying soft.
When you're ready,
Gently opening up your eyes,
Connect slowly to the space around you.
Allow your eyes to lock into the objects that are around you.
Connecting your palms to the center of the heart in prayer or placing the hands on the heart to connect back to your physical being.
Thanking yourself for taking the time and the space for this practice,
For yourself,
Sending love and gratitude in and out.
Thank you so much for joining me in this meditation.
Have a really peaceful day.
Namaste.
