Hello,
Namaste.
My name is Jamie.
And for the next few moments,
I would like to invite you on a journey to deep connection with the present moment.
Wherever you are at in your day,
I invite you to take these next few moments for just you.
So finding a comfortable seat,
You may use a chair to support your back,
Or you may find a cushion or a block,
Something to support an elongated spine.
You may also take this meditation lying down,
But if you do so,
Please be aware that you would like to stay present through this guided journey.
If it feels safe and comfortable for you,
You may close down the eyes.
We will bring our shoulders up towards the ears,
Roll them back and down,
Fully relaxing and softening the shoulders.
We can bring our hands down to our lap.
One hand may cup the other,
Or I like to bring the hands to my knees,
Bringing the palms facing upward as an embodied experience of surrender to fully show the universe that I am here to receive whatever messages that I need in this moment.
Begin to take deep,
Slow,
Nourishing breaths,
Soften your jaw,
Relax your forehead,
Allow yourself to fully arrive in the present moment.
I would like to invite you to bring your awareness to the breath filling up the belly and the breath leaving the belly.
Do you feel the expansiveness and perhaps the deepening of your breath as you become more aware and acquainted with this physical sensation?
Can you feel the breath as a full body experience?
We will take another deep breath in through the nose,
Filling up the belly and now filling up the chest just a little bit and take that last sip of air at the very top.
Hold the breath,
Relax the shoulders and release the breath through the nose.
We'll do that again.
Inhale deeply through the nose,
Filling up the belly and then the chest and then a last little sip of air,
Seeing if you can embody a full relaxed position while we hold the breath at the top.
Slowly release the air through the nose,
Returning back to a normal breathing pattern,
Slowly filling up the body with air and slowly releasing,
Allowing any stagnant energy to leave the physical body,
Any thoughts,
Any sensations that are no longer serving you.
Release them with every exhale through your nose.
On your next exhale,
Begin to find a slight pause at the very bottom and then continue on inhaling and exhaling,
Pausing for two seconds,
Finding stillness in each passing breath.
Maintain these subtle pauses at the end of your exhales and now I would like to invite you to bring your attention to the sounds around you.
What is the closest sound that you can hear?
Perhaps it is my voice and the ocean and the Costa Rican jungle behind me.
Maybe it's the buzzing of your home,
Of dogs,
Of kids.
Whatever this sound is,
Just take note and allow it to be,
Continuing to pause at the end of each exhale,
Releasing each passing thought through each exhale.
What is the farthest sound that you can hear?
Taking note and releasing it with each passing breath,
Pausing at the end of each exhale,
Finding stillness and finding presence as we cultivate awareness of ourselves and our surroundings,
Becoming one with the present moment.
You may bring your hands together,
Palms facing each other,
Pressing against your sternum in Anjali Mudra,
Taking a moment of gratitude for the sensation of the present moment,
Remembering that you can come back to this space any time you need.
And whenever you're ready,
Bring the palms down,
Blinking the eyes open,
Taking a moment here to just take in all of your surroundings.
Thank you so much for practicing with me.
Have a beautiful rest of your day or night.
Namaste.
