Welcome.
You will be closing your eyes shortly.
I'm going to begin this meditation with your eyes open.
To find a comfortable position.
There are no rules here.
Only guidance.
Start by noticing any tension in your body or your mind that you have brought with you into this moment right here.
Perhaps there's something troubling you or there's an unsettled feeling within you that might show up in your body or hang out in your mind.
Allow whatever's present for you to be here.
And notice without judging what comes up or building a story around it,
Simply sense the part of you that is calling for your attention.
It's okay to be unsure.
It's okay to be unclear.
It's okay to bring a lot or a little.
Relax into your body by shifting your shoulders or your hips,
A slight movement to awaken the aliveness of your physical presence.
You might tilt side to side.
Open and close your hands.
Breathing into your chest or your belly,
Relaxing your arms,
Your legs.
Softening your gaze with an ever so slight tilt of your head downward.
Settling into this moment with everything that is here and all of your senses.
Whenever you're ready,
Begin to lower your eyelids and close your eyes with a willingness to simply know yourself on a deeper level,
To be with yourself in a calm and connected way.
Letting whatever arises naturally within you be present.
You might sense some resistance or you might enter with ease.
Allow the experience of who you are,
Explore itself further with an open and tender curiosity.
If any judgment comes up,
Notice it without letting it take up too much room or claim residence in your mind for more than a few seconds.
And if you sense any difficulty in releasing your attachment to them,
Imagine placing your hands together with your palms up and open.
As you place what's in your mind gently inside your hands,
Sensing the space between your mind,
Your heart,
And your hands.
Allowing yourself to cradle a part of you from a distance.
Take a few deep breaths and bring your attention to the quality of your breath.
Notice the texture of your inhale as it enters your body,
Following it to the very end of its reach with a brief pause where it transforms effortlessly into an exhale with a smooth and natural release.
As you continue following each breath with a mindful intention,
Allowing your thoughts to come and go,
Allow your attention to wander.
And as you notice yourself leaving the present moment,
As you become aware of the fleeting nature of your mind,
You can anchor back into your breath,
Following your inhale,
And gently return your attention to the comfort of your breath and your body moving together right here,
Right now.
As you trace each breath,
Notice the sensation as it fills your body,
Inviting you back no matter how many times you wander.
If you can sense your mind fleeting,
You can sense your heart beating.
Slowly bring your attention now to the center of your chest,
The magnetic center of your soul,
Breathing into your heart.
Place your right hand in the middle of your chest.
Notice the physical sensation as your chest rises and falls,
Making space within you.
Notice the sensation of your heartbeat as it transfers from underneath your ribcage into the palm of your hand,
Gently resting in the awareness that is you.
No moment passes without your involvement.
There is no moment you can get to without this one right here,
And this too.
Allowing the vastness of the earth,
The vastness of your breath,
And the vastness of your experience.
To align your mind,
Your body,
And your heart fully present in this moment right here.
Where the awareness within you is alive and ready to meet each new moment with open arms.
Rest gently in the awareness that is you.
Namaste.
