Hi my friend.
Sometimes have you noticed we get ourselves a little stuck?
Maybe we feel some anxiety,
We feel some tension,
Some worry.
This meditation is just a little practice to help us remember that we're always in a place of support.
We're always in the right place to receive and when we can settle in to support and open ourselves to receive,
We can feel that important softening.
That softening that feels like calm or peace or you could call it love.
And so let's find our way to a comfortable position.
You can sit on a cushion if that's your practice.
You can sit in a chair.
That's a wonderful meditation tool as well.
Or you can lie down.
Let yourself move into a position where you'll feel,
I guess,
Maximally supported and as you arrange yourself,
Just settling in a bit.
And maybe wherever you are,
Open those palms and let the palms feel the air on the skin.
Let the fingers feel the air dancing between them.
Let the thumbs feel the air,
Just perfectly holding those thumbs.
And so now my friends,
We're going to breathe together a bit.
So close your pretty eyes.
And of course,
If it feels better,
Safer to keep them slightly open,
Then just gaze down towards the ground.
And let's tune in for a moment.
Feel the support of the ground beneath you and just simply acknowledge to yourself,
I feel the support of the earth beneath me.
There it is.
And then tune in a bit to the feeling of the spaciousness around you.
And acknowledge that too.
I feel the support of the spaciousness around me.
It holds me just perfectly.
There's a me-size space in the spaciousness and I fit right here.
And so now,
Softening those shoulders into that spaciousness,
Softening those legs into the support of the ground.
Let's bring our awareness now to the tip of the nose,
Please.
And let's feel the support of the breath coming in.
And attention at the tip of the nose.
Let's feel the support of the breath going out.
And we can acknowledge to ourselves the feeling,
The breath coming in.
I feel the breath coming in.
And as we feel that supportive breath going out,
We can acknowledge to ourselves,
I feel the breath going out.
So let's practice like that for a few breaths.
Attention at the tip of the nose.
Feel the breath moving in.
And feel the breath moving out.
And perhaps you notice how that breath moving in and moving out is so supportive.
Now,
Please,
Let's let our awareness move a little bit more deeply within.
Let's follow the breath as it moves in.
So as we breathe in,
I feel the breath moving in,
Supporting my whole body.
And as we breathe out,
Let's just acknowledge I feel the breath moving out,
Supporting my whole body.
Breathing in,
Supportive breath.
Breathing out,
Supportive breath.
Let's practice like that for a few breaths.
And now let's deepen our experience a bit so we can acknowledge how we are collaborating with the breath.
Of course,
It's always coming and going most of the time.
We aren't paying attention to it.
That's a great gift of the supportive breath to us,
That it comes and goes without our say so.
But now we're going to collaborate.
And so as we breathe in,
Let's very deliberately receive the gift of the breath in the whole body.
And as we breathe out,
Let's very deliberately appreciate the breath from our whole body.
So breathing in,
I receive this supportive breath throughout my whole body.
Breathing out,
I appreciate this supportive breath from my whole body.
Breathing in,
I receive my whole body.
Breathing out,
I appreciate this support with my whole body.
Let's practice like that for just a few more breaths.
And now,
My dear friend,
Let's return our awareness to the supportive space around us,
Supportive ground beneath us.
And let's appreciate all three of these elements for the support they've given us in this practice.
And always,
Thank you,
Supportive ground,
Always being there beneath me.
Thank you,
Beautiful spaciousness,
Always having the right knee-sized space to hold me.
And thank you,
Wonder-filled,
Life-filled breath,
For nourishing me in every moment.
OM NAMO PRANAYA PRANAYA NAMA OM OM NAMO APANAYA APANAYA NAMA OM OM SVAHA HARIHOM Thank you,
My dears,
For practicing with me.
