Hello,
And thank you for sitting with me today.
Your presence is greatly appreciated.
So settling more into this present moment as you arrive to your meditation today,
Just noticing how the body showed up,
Just noticing the position of the body and making any small movements to make yourself a bit more comfortable for this next few minutes of sharing the now.
So when you feel ready,
Just go ahead and close down the eyes or find a soft gaze.
This way,
Just lessening distraction of the external world and bringing your attention more deeply into your internal landscape.
And as we do so,
Just notice the breath there,
Its own natural rhythm.
Noticing the inhale and noticing the exhale for a couple of breaths.
And as you notice the body and any sensations that are present in this present moment,
You may notice a quality of feeling.
And whatever arises in this moment,
Just let it be as it is.
No need to change or control anything.
Just this observing presence of how you are arriving to your sit this morning.
So continuing to attune to any felt sensations in the body arising and dissolving all on their own.
We're going to start our day today with a little meta meditation.
However,
You have arrived to this experience is just perfect.
Just noticing again,
Felt sensations in the body as you slowly bring your hands to your heart and placing your hands on your heart.
Just noticing the warmth beneath your hands.
Also notice the gentle rhythm,
Body moving with each subtle breath.
Perhaps now just taking a moment to express gratitude for self.
This ability to sense into this region of your body and to breathe.
The simpleness of this meditation is all that is required.
The breath right here under your hands.
And these simple phrases I offer to you to be repeated in your mind's eye.
May I be happy.
May I be healthy.
May I be peaceful and at ease.
May I be happy.
May I be healthy.
May I be peaceful and at ease.
And continuing to breathe and to feel this present moment unfold just as it is.
Continuing to repeat the phrases or make up a few of your own.
And continuing for this practice as long as you wish.
And when you feel ready,
You can go ahead and open your eyes.
Continuing on with your day with a bit more love for self in your heart.
