Good morning.
Let's become present in this moment together.
Allow yourself to get comfortable.
Whether you're seated in a chair,
Laying in bed,
Or on the floor.
Close your eyes to settle in.
And as you are resting here,
I invite you to pay attention to your physical body.
Paying attention without judging,
Without changing,
Or without trying to fix.
Notice how your body is feeling.
The weight of your body,
The length of your body.
Notice any areas in your body that might feel sore.
Any injuries,
Discomfort.
And as you start to notice your body,
These sensations within the body,
Just become aware without judging.
Notice.
And bring your awareness now into your emotional body.
Asking yourself,
How am I feeling without judging,
Without fixing,
Changing,
Editing?
How am I feeling in this moment?
Noticing maybe what emotions come up for you.
Whether they're good or bad emotions.
We're not labeling,
We're just noticing.
And then maybe notice where these emotions like to show up in your body.
Maybe your chest,
Your belly,
Your head,
Your neck.
Just notice.
And take a nice,
Long,
Deep breath in through your nose and let it go.
Let's bring our awareness now.
And focus on the inhales and the exhales.
Nothing else matters.
So as you take your next inhale,
Your belly rises,
Your belly fills up and expands.
And as you exhale,
Your belly empties,
Contracts towards the back of your spine.
This time as you take your breath in,
Inhale for a count of one,
Two,
Three,
Four.
And exhale for six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Belly rises,
Belly fills up and expands.
Exhaling now for six,
Belly empties,
Belly contracts towards the back of your spine.
Inhaling for four,
Exhaling six.
Inhaling four,
Exhaling six.
Keep breathing just like that.
Now let go of the breath,
The control.
And allow your breath to just naturally ebb and flow.
Nothing forced,
Just its natural state.
And as you take this next inhale,
Silently repeat the words,
I am.
And as you exhale,
Repeat the word here.
Inhaling,
I am.
Exhaling,
Here.
Inhaling,
I am.
Exhaling,
Here.
You are here in this moment.
There's nowhere else you need to be.
And there's nothing else that you need to do.
Just be here.
And let's take a nice,
Long,
Deep breath in and let it all go.
Coming back into this room,
Back into your space,
Back into your body.
Maybe you wiggle or stretch a little bit here.
And let's take our hands into heart center,
Into prayer,
If it serves you.
And slightly bow your head forward.
May you choose to be here fully,
Not just when you meditate,
But into your daily life.
May you be here in this present moment,
From my heart to yours.
Namaste.
