I invite you to let your eyes close,
Beginning to settle into the space and place in which you find yourself.
I find that it's helpful to have your palms facing up.
It'll help your shoulders open and relax and droop and soften,
Slowing down,
In spite of the hurried pace of life and the things that drive you on,
Slowing down from the worries of the past,
Slowing down in the face of anxiety that looms ahead,
Coming into your beautiful and sacred self.
Settling into your body as it is,
With all of its awkwardness,
Tension,
Stiffness,
With its energy at whatever level it is when you come into this moment.
And from your breath as it is,
See if you can make your breath a little deeper on the way in,
And a little slower on the way out.
Scan your body.
Notice especially any places where you might be swollen or uncomfortable.
Over the course of our time together,
I'm going to give you ten cues that will invite you physically,
Emotionally,
And spiritually to draw inward,
To make yourself more slow,
More precise,
And more exact.
We don't do this with any sense of shame or guilt.
Simply inviting our body and spirit to take up just the right amount of space.
Not too big,
Not too small.
Holding just what we need,
Not too much,
Not too little.
So ten times during this meditation,
I'll use the word exact,
And invite you without judgment,
To come into the precise space of your body,
The limits of yourself,
Exactly where you are.
Let's begin breathing.
Exact.
Be right where you are,
No more and no less,
With acceptance.
Exact.
Breathing down in the face of a rushing world,
Neither grasping nor retreating.
Exact breathing and settling.
Exact.
Exact.
Your full self and nothing more.
Exact.
Exact.
Right where you are,
As you are.
You're breathing,
You're slowing down in the face of the demands of the world about you.
Exact.
Just what is,
Nothing less and nothing more.
Exact.
Exact.
You are precisely whole.
Going down and being gentle with yourself in a world that isn't always.
Exact.
You have all that you need.
Exact.
You are precisely where you are supposed to be,
As you are supposed to be.
Exact.
Exact.
You are exactly you.
Exact.
