Welcome and namaste.
This is a guided meditation to soothe and to calm.
You can sit comfortably with a tall spine or lay on your back and sprawl out.
Let's open our attention to this present moment right here.
Start to focus on your breath and bring your attention inward to your body.
We're tuning in to ourselves as if you were trying to search for the frequency,
Just dialing in so we can listen.
Connect with our mind and body.
Extend your next inhale and feel the expansion of the belly.
Feel the lifting of the diaphragm and the extending up through even the collarbones.
On your deep exhales,
Feel everything soften.
Extend your inhales.
Elongate the exhale.
Complete and deep breathing in emptying completely,
Letting all the air out.
Take three more slow and deep breaths and just notice your breathing.
Feel all the sensations and check in.
Next,
Check in with your mood,
Your own emotions in this present moment,
Any innermost feelings.
Check for any residual tightness in the physical body or any tightness or holding in the mind as well.
As you're doing the scan,
Recall your attention back to mindful deep breathing.
Breathe into the whole body and let the whole body be now,
Socause it's about time.
To the whole body and let the whole body soften.
We're gently dipping our toes into feelings,
Mood,
Emotion,
Sensation.
So we know that it's there and we feel into it with an inner awareness,
A knowing,
A listening.
Return to your breathing without the need of figuring anything out.
Just the experience and letting go,
Letting be.
Learning to listen with compassion.
Learning to be with things as they are with an open curiosity and a wish to discover more about ourselves.
Coming back to breath,
Staying present.
As if you are watching your thoughts coming and going.
Observing your mind and your thoughts as if they were passing clouds.
And now passing clouds are ever changing.
Their shape changes,
The volume,
Even the color,
The shadows,
They come and they go.
Just like our thoughts,
They're coming and then they're passing.
So we build an awareness of the thoughts and perhaps the resistance that we find ourselves in,
But we can free ourselves coming back to the mindful breath,
Like a wave riding in and a wave rolling back out.
Come back to your breathing,
Feel the ebb and flow.
As you see in your inner vision,
The clouds passing by and see through the clouds to a radiant crystal clear blue.
Seeing through the clouds to a clear sky.
Imagine breathing in,
Seeing through the clouds to a clear blue sky.
Imagine breathing in the texture,
The taste,
The smell,
The feel,
Any sensory experience when you picture a clear blue sky.
Take the next moment to extend both peace and healing to all other beings,
Allowing a softness both in the mind and the body as you've acknowledged how you feel and extended this peace to others.
Come back to your breathing,
Back into the whole body for the last several rounds together.
Come back to that connection with yourself and your body,
And let your mind and your mind be the center of your breathing.
And then come back to your breathing and your breath and you this moment.
Come back to this sensation anytime you need.
Thank you and namaste.
