Hello my name is Kim and welcome to today's meditation.
I'll be your guide today with a simple breath meditation good for any time to help balance you and to cultivate steadiness in the presence of all that arises.
Be gentle with yourself and remember in the words of Jack Kornfield if your compassion does not include yourself it is incomplete.
Let's get still.
The quieter you become the more you can hear Ram Dass.
Find a quiet spot where you won't be disturbed.
Allow yourself to get nice and comfortable sitting or lying down keeping your spine straight.
Alert but comfortable.
Gently close your eyes or have a downward gaze.
Hands resting in your lap or by your sides or if you wish you can put one hand on your heart space and the other on your tummy.
Just make sure you are good and comfortable.
Now let your body get five percent more comfortable.
Take a nice long slow deep breath in and slowly release it.
Relax the neck,
The jaw,
Your facial muscles,
Your shoulders,
Your arms.
Now take another nice long slow deep breath in and hold it.
Take it in.
A little more.
Hold it and let it all go with a sigh.
Let relaxation pour through you.
Move down your entire body like a river flowing all the way down from your torso down the hips through your legs knees and calves.
Now one more long slow deep breath in and slowly release it all.
All the way down.
All the way down to your toes.
Just let it all go.
Wiggle your toes.
Good.
Now become mindful of the natural rhythm of your breath.
Feel the soft natural flow of your breath.
Rising and falling.
Rising and falling.
Rising and falling.
Feel the breath moving in and out like waves in the ocean.
Going into the shore and back out into the deepest vastest parts of the ocean.
Feel the lovely breath moving in and out.
I breathe in,
I breathe out.
I breathe in,
I breathe out.
Am I breathing the universe or is the universe breathing me?
Breathing in calm,
Breathing out ease.
There is nowhere else to be.
Nothing to do except to be right here in this sacred present moment.
Keep escorting your attention back to the breath and when your place of experiencing be your home base,
Your anchor to the present moment.
Your calm and your ease.
Your anchor in the storms of life.
Continue to follow the breath.
I breathe in,
I breathe out.
Enjoy this breath,
This here and now.
Sweet soul surrender.
Nowhere to be.
Nothing to do.
This is all there is.
This deep rest.
Settled in stillness.
Drifting in silence.
This deep lake of contentment.
This refuge.
Start to bring yourself back.
Bring some movement into your toes,
In your hands,
Throughout your body.
As this meditation comes to an end,
Begin to slowly open your eyes.
Take your time and thank yourself for giving yourself this time to yourself.
Namaste.
The quieter you become,
The more you can hear.
