Hi,
This is Keith McPherson,
And I want to welcome you to this mindfulness practice.
This will be a practice to cultivate calm,
Relaxation,
And inner peace.
To begin,
I invite you to make your way into a very comfortable position.
You may choose to sit in a chair with your feet on the ground and your hands on your knees or thighs,
Or if you prefer,
You can always lay down on the ground and rest your entire body completely.
However you choose to be right now,
I invite you to close your eyes and take a deep breath in through the nose and out through the nose or mouth.
Once again,
Take a deep breath in through your nose and out through your nose or mouth.
As best as you can,
I invite you to continue to just narrow down the focus of your mind to your breathing,
Paying close attention to the breath filling up your lungs on the inhale and everything emptying out deeply on your exhales.
Give yourself total permission to just focus on the breath,
To relax and let go.
When your mind wanders,
Which it most likely will,
Just notice that your mind has drifted off the focus of your breath and gently bring your focus back to this inhale and this deep exhale.
As best as you can,
Keep your breath at the center stage of your mind,
Just focusing on one breath coming in,
One breath going out.
Allow each breath to relax you deeper and deeper down into rest and relaxation.
If your mind is really busy and wandering,
I invite you to imagine yourself right now,
Standing at the edge of the ocean and you're just watching one wave at a time coming into shore.
Imagine that your breath is like waves and right now just notice as you breathe in there's a wave that comes in and as you breathe out there's a wave that goes out.
Simply watch the waves of breath one at a time.
Inhale wave comes in,
Exhale wave goes out.
Feel the waves of breath as they relax you deeper and deeper down into rest.
When your mind wanders,
Just return back to watching one wave of breath at a time coming in and going out.
Feel your whole body relaxing even more now as the waves of breath continue to soften and relax all the tension in your body.
Allow each wave of breath to just wash away all the tension and anxiety,
Making space and creating more and more peace within you.
I now invite you to take one of your hands and place it on your heart center.
Shift your focus to your heart and just bring all of your attention to your hand on your heart.
You might feel the beating of your heart against your hand or even just sense the energy around your heart.
Feel the temperature around your heart and simply just notice.
Your heart has wisdom to share and if your mind is willing to tune in and listen,
Your heart wants to share with you right now wisdom from a place called intuition.
As you focus and tune into your heart right now,
Ask your heart,
What is it that I truly need right now?
Listen very carefully for your first intuitive impulse.
What is it that I truly need right now?
Without judgment,
Just notice what comes up for you.
What is it that I truly need right now?
Listen to your heart.
If your mind starts racing,
Trying to second guess yourself,
Just take another deep breath and let the mind clear.
And once again you can tune in and ask your heart,
What is it that I truly need right now?
Listen very carefully for your first intuitive impulse.
Whatever comes up as exactly as it should be,
So honoring the wisdom of your heart and thanking your heart for sharing so much wisdom,
Your heart is a place to tune into anytime you need clarity.
And now I invite you to just return back to the waves of breath,
Taking a deep breath in through the nose and watching the wave of breath go out.
Starting to watch one wave of breath at a time.
And now taking one more deep breath in through the nose and out through the nose or mouth.
Slowly wiggling your fingers and your toes,
Rolling back your shoulders a few times.
Reach your arms up over your head and reach.
And then slowly just bringing your hands back down onto your knees or thighs or by your sides.
Open your eyes slowly.
If you're laying down,
Just roll to one side and take your time coming to a seated position.
If you're seated right now,
Just taking a few more moments here to allow this rest and relaxation to integrate.
And when you're ready,
Slowly return to the rest of your day and carry with you the peace that you've cultivated here.
Peace be with you.
