Find a space to sit or lay down and see if you can make yourself just 5% more comfortable.
Now bring your attention to the breath.
Notice the quality of your breath.
Is it shallow or deep,
Short or long?
Is it moving into the belly or is it moving into the chest?
Notice the breath.
Start to elongate the breath.
Breathing in for 4,
3,
2,
1,
Out,
3,
2,
1,
In,
3,
2,
1,
Out,
3,
2,
1,
In,
3,
2,
1,
Out,
3,
2,
1,
2 more,
In,
3,
2,
1,
Out,
3,
2,
1,
In,
3,
2,
1,
Out,
3,
2,
1.
Now we're going to pick up the pace a little bit.
You can follow me.
Going for 2,
Out for 2.
Keep going with that rhythm.
In,
Out for 2,
Out for 2,
Out,
In,
Out,
In,
Out.
Welcoming any sensations,
Any temperature changes in the body.
See if you can bring the breath down into the belly.
Inflating it like a balloon and then letting it go.
Now into the chest.
Good.
Keep going.
Slow it down.
In,
Out for 2,
Out for 3,
Out for 4,
In,
Out for 5,
Out for 6,
Out for 7,
Out for 7,
Out for 8,
Out for 9,
Out for 10,
Out for 12,
Out for 13,
Out for 14,
Out for 15,
Out for 15,
Out for 16,
Out for 17,
Out for 18,
Out for 19,
Out for 20,
Out for 21,
Out for 22,
Out for 23,
Out for 24,
Out for 25,
Out for 26,
Out for 27,
Out for 28,
Out for 29,
Out for 30,
Out for 35,
Out for 36,
Out for 36,
Out for 40,
Out for 45,
Out for 46,
Out for Taking a nice smooth breath in whenever you're ready.
Pausing at the top.
And then sigh it out.
And allow the breath to return to normal.
Now that you've oxygenated your body,
You may have to breathe less than normal.
You may have more of a sense of calm and quiet.
So take this opportunity to turn inward.
To check in with your inner landscape.
Just notice any parts of you.
Other physical parts,
Feelings.
Any parts of you that seem to need some love and attention.
And in whatever way feels right to you.
Just let all of the parts of you know that you're there.
That you're listening.
And that you care.
Every part of us.
Even those that emerge in times of stress.
Were born to help us in some way.
And in some cases the need for some parts has shifted or changed.
And they may still be showing up in the same way that you once needed.
Perhaps months or many years ago.
So especially to those parts of you who are feeling a little lost.
See if you can just send those parts love.
And if you experience any resistance.
Knowing that resistance is a part as well.
And asking that part or those parts.
If they can calm for just a few moments.
So that you can create your inner landscape with complete objectivity.
Complete compassion.
This is a place you can come back to whenever you are feeling resistance inside you.
Or whenever you are feeling like two parts of you are at odds.
Turning within.
Being present.
Letting all of you know that you care.
That you're listening.
It's a beautiful place to start.
And in whatever way feels right to you.
Giving your parts one final embrace.
Thanking them for showing up in the ways that they believe will protect you or help you in some way.
And noticing if anything has shifted in this inner landscape.
Perhaps a sense of wholeness.
A sense of unity within you.
Clarity.
And noting where you would like to apply this sense in the rest of your day.
Or to a certain area of your life.
Taking a nice deep letting go breath.
And letting it all go.
Starting to feel energy coming back into the body.
Feeling alive,
Feeling well.
Starting to wiggle your fingers.
Wiggle your toes.
Opening your eyes whenever you're ready.
Thank you for meditating with me today.
May you be at peace.
