The meditation that we're gonna do together right now is a heart centered meditation.
You can go ahead and start this short practice by grounding yourself in your environment,
Taking a look around your immediate environment,
Noticing any shapes,
Colors,
Shades of colors.
You may notice.
And shifting to the textures,
Textures of your clothing,
The way that your body is being supported in your chair or your couch,
Wherever you're sitting.
You can give yourself this moment to allow yourself to relax.
If you need to turn off any notifications,
On your devices,
Even if it's just for now,
You can give yourself this space to relax and focus.
We're gonna close our eyes and take a few intentional breaths,
Allowing the breath to enter you slowly or deeply.
You can bring one hand and place it on your lower belly.
And allow the breath to fill you completely.
And as you exhale,
Give yourself time to exhale fully and completely.
Return to breathing in through the nose slowly,
Relaxing from the top of your head on down through your eyes,
And then exhale to the top of your head.
And then exhale to the top of your head on down through your eyes and your cheeks and your neck and your shoulders,
Letting the oxygen fill you and placing your other hand on top of your heart,
Bringing your attention to this space around your heart.
If you're noticing thoughts,
You can notice them,
Just like you might notice a blue sky or flowers growing.
And even if the thought might feel like an elephant sitting on your shoulders,
You can still turn your attention back to your breath,
Back to your breath and back to the space around your heart.
We're gonna bring our attention to notice the compassion,
Notice the care and notice the commitment you have been bringing to your life this past month.
With whatever has been going on around you,
Whatever might be weighing on you,
Give yourself the compassion,
The care and the acknowledgement for anywhere that you've been making an effort,
Anywhere that you've been showing up,
Even if it's been difficult,
Even if it hasn't been perfect,
Notice how much you care and how in every moment,
Deep within your heart is a desire to do so much good.
You can bring one moment to mind.
If it comes to you,
Maybe there are more than a few and take a few breaths here,
Noticing the feelings,
The sensations,
And the truth of the care that you have been consciously bringing into your world,
Our world.
Go ahead and take a few more breaths here.
And when you hear the sound of the bell,
You can return to our circle.
You can return to our circle.
