Go ahead and take a comfortable position.
You can do this meditation seated in a chair on the floor,
Making contact with the ground where your body touches the ground,
Noticing the air around you,
Beginning to slow your breath down,
Closely following the breath.
Following the breath in,
Following the breath out.
And you can follow the breath in all the way to the top,
Follow the breath out all the way to the bottom.
And in between your breaths,
There's this pause where you can just notice the body as a whole,
The body as a whole,
So that you breathe in and you breathe out,
Body as a whole.
As you're closely following the breath,
You're also making intimate contact with you here now.
You breathing,
You embodied.
And you can bring attention to your body just resting here,
Being breathed.
You can trust in this rest.
And following the breath up,
Following the breath down,
Body as a whole.
And then as you allow your body to be breathed,
Bring your awareness to the back of your heart and let yourself settle in the heart from this perspective of the back of your heart.
This awareness where you can watch your breath,
This awareness that can feel your body,
This awareness that is also aware of everything that is changing.
Your breath is changing.
Your body is changing.
The feelings at the front of your heart are changing.
The thoughts that go through your mind are changing.
And you rest at the back of your heart while everything is changing inside of you,
But also around you.
The day is moving on.
People going about their day.
The worries,
The things that you love,
The things that you don't like,
They're all changing.
It's all groundless.
And you sit at the back of your heart to watch it all.
And as you sit at the back of your heart,
It's like sitting in a cave behind your heart.
And this cave of awareness expands back behind your heart.
There's a space between the back of the heart,
But also behind you.
You can feel that space reaching backwards.
The space behind you that is also filled with love.
And there's a space to the right of you,
Sideways,
Stretching out.
The space that's filled with love.
There's a space to the left of you,
Stretching out all the way to the left.
So you can feel the space of love,
This awareness that stretches out behind you,
To the right of you,
To the left of you,
And to the front of you,
All around you.
The straight space moves upwards towards the sky.
The space of love and awareness.
And down below you,
All around you.
So there's no inside,
No outside.
There's just a space of loving awareness that you're resting in,
That you're part of.
There's no separation.
And in this space,
There's so much change.
Your breath is like a breeze in this vast field of awareness.
Your emotions are like a breeze,
A storm,
The warm sun,
In this vast field of awareness.
Your thoughts,
Your thoughts are like a breeze,
A storm,
A warm sun,
In this vast field of awareness,
To the back of you,
To the right of you,
To the left of you,
Above you,
And around you,
Extending out loving awareness.
And it's here that you can rest.
It's here that you can feel like you can let go.
It's holding you,
And it is you.
And it's from here that you move through your day.
It's from here that you shift your perspective.
When you get caught up in the storms of your mind or your feelings,
Or the changes that are happening,
You remember to come to the back of your heart,
Lean back,
Lean back a little more,
Lean back even a little more so that you're resting in this field of loving awareness that is all around you and inside of you.
It is you.
You are love.
And in a moment,
This meditation will come to an end.
But you can feel the vibration of loving awareness inside and around you.
And may this vibration carry forward into your day and to all of your interactions.
May it help you show up in the ways that you wanna show up.
Remember what you wanna remember.
Be who you wanna be.
Offer what you have to offer.
Receive what you have to receive.
In the service of love.
You can slowly come back to the rise and fall of your breath again,
Closely following.
Breathing in,
Breathing out,
Body as a whole.
You can feel your seat on the floor,
The air around you.
And when you're ready,
Bringing your awareness back into this room.
