Welcome to this five-minute meditation.
And as your body gently settles into a comfortable seat,
I invite you to close your eyes and take a first intentional breath in.
And as you breathe out,
Let that be long,
Soft,
Emptying out through the mouth.
And with the next intentional breath in,
Creating an intention,
A gesture of returning home into your body,
Of coming home to yourself.
Letting the breath settle as you begin to internally follow its rhythm.
Breathing in and feeling the softening of your belly,
The gentle lift of your heart space.
Breathing out and noticing the natural anchoring,
Grounding down into the earth that happens when we're empty of breath.
And with every next breath in,
Setting on creating a tiny bit more space,
A little bit more space between each tissue,
A little bit more space between every thought,
A little bit more space between every emotion that seems to be percolating in the background.
So notice how we don't have to reject anything,
Ignore anything,
Judge anything,
How the container of your body,
The vessel of you has enough spaciousness to be home for all of it,
All of these incredible expressions of aliveness of the human experience.
But by breathing in with intention,
You are simply giving yourself more room.
There is so much to feel and experience,
And you're allowing for all of these stirrings to be right there.
Breathing in more deeply and relaxing around them.
Breathing in more deeply and creating a tiny bit more space between each cell.
Breathing in more deeply and allowing yourself a tiny bit more room between each thought and the next thought,
And the most fascinating narrative that's trying to pull you away from here.
And with the next intentional breath,
Allow for your awareness to settle more on the exhale,
Paying attention to the gravitational force of the breath out,
Drawing you downwards into the earth.
Notice how beautifully and effortlessly it facilitates a sense of clearing,
Discharging,
Emptying out.
And each time you breathe out,
Let that be a gesture,
An offering of coming back to your center,
Coming into an equilibrium.
Breathing in more space in the body,
Breathing out the noise,
The content that is useful,
The distractions,
The energies that are conflicting,
Ever so slowly and softly are dropping off and away.
Breathing in expansiveness and breathing out emptiness.
And notice how you don't have to choose how you can embody both.
As you breathe in,
Your crown of the head is lengthening towards the sky,
The vastness of you in the container of your body.
And as you breathe out,
You're coming home back into your center and into the earth,
Grounding into your being,
Creating more room and then coming back to the center.
So for the final few moments of this meditation,
I invite you to simply cultivate whatever rhythm of organic breath allows you to feel the groundedness and the spaciousness of you.
And with the final intentional breath in,
Let yourself fill up,
Fill up,
Fill up,
Fill up,
And then let everything go.
