Hi,
It's Michael,
And just a reminder that these meditations are intended to be done in the stillness and quiet of a space that you feel comfortable in,
Where you can close your eyes for a few moments and relax.
So if you're anywhere that requires you to be mindful and aware of your surroundings,
Make sure to keep your eyes open,
Keep alert and aware.
Otherwise,
Let's take a deep breath in,
And breathe out.
And let it all settle.
And then go ahead and close down your eyes,
Or you can just stay here with me.
And start to take a deep breath in,
And then breathe out slowly.
Breathing in,
And breathing out.
And from here,
Start to draw that awareness to the world around you.
Aware of your body,
Noting how the top of your head feels.
Noting your face,
Your eyes,
Your ears,
Your nose,
Your mouth.
Noticing your jaw,
Your neck,
Your shoulders,
Down through your arms,
Into your fingers.
Noticing your chest,
All the way down your back,
Through your lower back and your belly.
Into your seat,
Your hips,
Down through your legs,
Your knees,
Your shins and calves,
Into your ankles and feet,
Through your toes.
Just this gentle,
Quick awareness of the body.
And then start to draw that awareness into the heart.
And from here,
Start to begin to connect with whatever emotions are present today.
Just notice them.
They're not good,
They're not bad,
They're not right,
They're not wrong.
They just are.
Begin to imagine the entirety of the sky above you.
And for a moment,
Just allow for yourself to see the sky begin to fill with these emotions,
As if they were clouds passing by.
And let them do just that.
Just let them pass.
You may still feel them within your body,
But start to see them in the sky.
And maybe one takes on the shape of a storm cloud.
Maybe one is light,
Whispering through the sky.
But from here,
Just silently start to say to yourself,
This is just weather.
Those are just clouds.
And I am the sky.
And as you do that,
Start to feel the spaciousness behind the emotion.
Feel the steadiness of your breath.
And just know that in this moment,
There is nothing to fix.
There's nothing to force.
There's just sky and space,
Presence,
And you.
And from here,
Just take a deep breath in and breathe out.
And let it all settle.
And when you're ready,
Start to gently bring your attention and awareness back to the space around you.
And when it feels right,
Go ahead and flutter your eyes open.
Take it all in.
And remembering this week that you get to be the sky.
You get to watch it all pass.
You get to focus on noting things as they arise.
You get to connect to your breath and let that be your compass.
And you get to soften the edges just a little.
Remembering who you are and knowing that it is enough.
So we'll end today as we began,
With a deep breath in and breathe out.
Let it all settle.
Now,
Go take care of yourself,
And I will see you next week.
