Welcome.
This will be a short four minute meditation.
Go ahead and find somewhere comfortable to sit.
This is meant to be something that you can come back to when you only have just a few minutes.
Finding a comfortable place to sit,
Allow your eyes to soften.
Allow your breath to center.
Feel yourself coming into this moment in time.
We will begin and then at the end you will hear the sound of a bell.
Taking a nice deep breath in through the nose and allow it to fully come out through the mouth.
Letting everything go.
Doing that again,
Breathing in deeply,
One,
Two,
Three,
Out through the mouth with a sigh,
Two,
Three,
Four,
Five.
Breathing in again,
One,
Two,
Three,
Out with a sigh.
Make it bigger this time.
Two,
Three,
Four,
Five.
One more time at your own pace.
I want you to draw your attention to all of the to-do's that you have.
All of the things that are rolling around in your brain,
All of the things that you have weighing on you.
House,
Car,
Business,
Career,
Family,
Friends,
Your own self-care,
All of it.
Draw it to your attention.
Just be aware of it and act as if it is a big giant coat.
I want you to feel that coat on you,
On your skin,
Your shoulders,
Maybe it even has a hat that goes with it,
On the abdomen,
The back,
The hips.
Feel the weight,
Whatever that is subjectively for you.
See if any words come up.
If it feels inviting as you keep breathing gently in and out,
Unzip or unbutton that coat.
You may even actually use your hands at this point to pretend as if you're doing this.
Do every little motion that you need to just take that coat,
Peel it off of you,
Peeling it off of the head,
Peeling it and then putting it in front of you with the eyes closed and a deep breath.
Feel what it is like to take the coat off.
Sense what that is like and then just sit with this new sensation and observe what it's like to have the coat right there in front of you.
What do you notice?
What seems important?
Do you have any more clarity as the coat comes off?
Can you see things any more clearly?
What I mean by that is maybe we're able to notice what we really need to be focusing on,
What's important and what isn't.
Take a moment to notice what it is like when we allow ourselves to peel off the pressure.
Sense into your core of your being,
Your real identity is what you can see and feel when that pressure,
When that big giant coat of all the to-dos,
Everything that we should be doing,
Everything that we should look like or act like or what we should say or how we should act,
All of that comes off.
When we peel that off,
We come to the core.
Keep breathing in and out.
May you be able to continue the rest of your day from this beautiful space.
