Hello and welcome to this 10-minute meditation on trust.
I invite you to find a comfortable position to be in for this practice.
You can take this practice either sitting or lying down,
Whatever feels best to you in your body.
And then I invite you to close your eyes,
If closing your eyes is a part of your practice.
If you'd like,
You can keep your eyes open.
You can bring the gaze in towards the heart or towards the earth.
It's really your choice,
Whatever you feel most comfortable.
And then you'll take a deep breath in and slowly exhale,
Allowing the body to relax with each breath.
We'll begin by grounding.
I invite you to feel the surface beneath you,
The structure of your support,
Chair,
Couch,
Cushion,
The earth,
Your bed.
Feeling the places of contact,
Feeling all of the ways in which you are supported in this moment,
Allowing the body to be heavy,
Allowing the body to rest,
And finding that with each breath there might be room and possibility for the body to soften,
To melt,
To sink deeper into this support.
And in doing this,
You might find that you can trust that you are held here,
That you are held in this moment.
Begin to notice the rise and fall of your breath,
The expanse and the softening,
This constant rhythm that is always present.
Might this constant rhythm,
This noticing of rising and falling,
Expanse and softening,
Be the first awareness of trust.
Here we can trust the body to breathe,
Trust the body to follow the rhythm,
Trust the body in this presence,
Trust the support,
Trust the present to hold you.
You can also trust that the breath will support us in times of challenge,
Times of difficulty.
We can also trust that no matter the weather,
No matter the storm,
No matter the season,
No matter the environment,
That just like the breath,
There's a constant rhythm.
There's a rise and fall of our being,
Of our seasons,
Of our cycles,
Of our process,
Each always present.
And in that,
We are always present.
Finding the breath,
Finding your next inhale,
Imagine any tension or worry that might be present here,
That might be an acquaintance on this practice journey.
It might be felt in the body,
Might be in the mind,
Might be in the heart.
And as you exhale,
See if you can release this tension or worry,
Letting it dissolve into the air around you,
Allowing yourself to let go of any need for control.
Just for this moment,
A softening,
A noticing support,
A being with.
Perhaps our practice can be a reminder that we can trust in this space of stillness,
That we can let go and be exactly as we are.
Drawing a breath in again,
I invite you to gently bring the mind to the word trust.
What does this feel like?
What does it mean to you?
Perhaps our practice with stillness and quietude might create an opening for us to be with the trust that is a soft surrender,
A quiet confidence in the unknown.
And perhaps as you sit with this feeling,
You might place a hand on the heart,
Noticing and feeling its steady heartbeat,
A reminder that even without thinking,
The heart is doing its best.
It's always working for you,
Keeping you alive,
Keeping you here.
This is trust,
The trust that the body holds,
That life flows,
That you are safe in this moment.
See if you can really be there in that trusting,
Allowing yourself to fully embrace the trust with every breath,
Every beat of the heart.
Trust can also be a hit of intuition,
An understanding,
A heat,
A compulsion or an instinct or a desire,
Something a little bit more urgent.
We can be with those sensations.
We can trust those sensations have information for us.
We can connect to them with a reverence,
With a quiet confidence,
And allow for what needs to unfold to unfold.
Drawing a breath in,
Your next inhale,
Imagine a sense of trust expanding outwards,
Throughout the body,
Throughout the heart,
Throughout the mind.
And as you exhale,
Imagine sending this trust into the world around you.
This trust in yourself,
Trust and trusting in the people in your life,
And trusting in the unfolding of life's path.
We'll take a deep breath in.
And we'll let this breath go.
And when you're ready,
I invite you to gently open your eyes.
Notice the breath,
Notice your feeling.
Notice what you understand about trust.
As you move through your day and transition into what's next.
Know that you can return to your sense of trust at any time.
Thank you so much for your attention and your practice and for taking the time to cultivate trust.
