Welcome to today's meditation.
When you are ready,
Make yourself comfortable.
If you're sitting down,
Bring attention to your spine.
Lengthen the spine.
Gently tuck the chin.
Relax the shoulders.
You can have your hands placed over your lap,
Fingers interlaced together,
Palms together,
And just gently resting in front of your lap.
But have the hands be comfortable as well,
As well as the eyes closed when they're ready.
And if you're on your back taking this meditation,
That same idea.
Imagine your whole body.
The spine is lengthened,
As well as your legs.
The arms are also,
To the sides,
Relaxed.
But if it feels comfortable to bend the elbows and bring the palms one over the other over the belly or on the chest,
Do what is comfortable for you so that you can be in full,
Relaxed,
And still mode on your body.
And if you are taking this meditation while you're doing something,
Walking,
Driving,
Or just listening to it in the midst of activity around you,
Bring to mind and visualize that stillness that you are holding on to.
Even in the midst of activity around you,
You can hold steady the calm and the pause for this meditation.
Bring your awareness from those exterior sounds and making yourself,
Making your way to a comfortable position.
Now,
Let's bring to mind gratitude for this day.
Gratitude for choosing to be here for yourself,
For this moment.
As you cultivate your heart awareness with every moment,
Every choice to turn inward and step into your heart.
During the next couple of minutes,
As we sit in silence,
If your mind wanders back to that story of your life that's playing above,
Remember to turn yourself back,
Step down into the heart.
Anything that arises,
You don't have to put the attention on that.
You don't have to strive for that.
You don't have to do anything.
You don't have to go at it in any way,
Shape,
Or form.
I don't know how you come here today.
I acknowledge that we may have a lot of stress and anxiety.
We all have something we're living with.
Meditation helps us live in the world,
Experience the world,
But also distinguish between the true essence of who I am,
That inner knowing in my heart,
Myself,
And that story that plays above me.
With your meditation,
We can be in the midst of the story of our life,
At home,
At peace within.
In the next couple of minutes,
Sit with your breath.
Sit within your heart,
Which is your home.
You can let go.
You don't have to attend to anything.
Please make your next breath deeper and your exhalation longer so that I can begin to bring you out of the meditation,
Reconnecting with the awareness of your body and the sound of your breath.
This practice,
Though very brief,
Is a subtle practice that you can repeat as necessary.
It's a subtle practice that is so simple that you can do anywhere at any time.
But if you keep the practice,
You will be,
Little by little and slowly,
Clearing out the distractions,
Clearing out the perceptions,
Clearing out the mind chatter,
Clearing out a lot of things.
And soon enough,
Stepping into your heart will become easier and it will be something you seek more.
Small moments of meditation or breath or stillness are powerful,
Creating patterns for your nervous system to relax,
Neurological pathways,
New pathways in your brain,
New rewiring,
Strengthening a muscle,
As it were.
And in small,
Subtle ways,
Unexpectedly,
You will begin to see how you step into the world more from the heart than from that place where you came from before you met yourself in your heart.
So I thank you for being here today and for joining me in this brief meditation.
