Hello,
And welcome to this moment.
You can bring your awareness,
All of the parts of you,
To this moment.
Maybe there are some parts of you that are a little bit stuck in something that happened before this moment,
Thinking about something you would want to do differently,
Or something that happened that is bothering you,
Or something that happened you're excited about.
Just bring all those parts for now to now.
There may also be parts of you sort of somewhere in the future about what you have to do later,
Tomorrow,
Or before next year,
Or something you want to do,
Or something you want to happen.
And for now,
Bring those parts also just to right now.
Become aware of only what is here in this moment,
There is so much.
And then give yourself some time,
As usual,
To take care of anything you need to take care of,
Or prepare the place where you'd like to meditate from.
Maybe it's different from last time,
Maybe your body feels different,
Maybe you want to try something different.
Whatever it is,
Just prepare your surroundings and thoughts in whatever way is good to you for meditation.
And treat this time as sacred,
As a gift to yourself to be able to connect with you,
All the parts of you in this moment.
So you can gently close your eyes when you're ready,
If they're not already closed.
And first begin to watch your breath.
And as you may know how to do,
You can just relax any parts of your body that you notice are ready to relax,
Or want to relax,
Breathing out tension anywhere,
And finding more ease in the face,
In the muscles of the face,
Especially the forehead,
And the jaw.
Let your mouth just hang open a little bit,
The tongue resting in its place,
Removed from the roof of the mouth.
The eyeballs sinking into the sockets very deeply,
They are muscles,
They can relax too.
And the shoulders,
Just letting go,
Going a little more heavy,
Letting the muscles relax for a moment.
And the arms,
The forearms and the hands.
Also the torso down through the center of the spine,
Relaxing bit by bit with every breath out.
And fully all the way down the body,
Through the legs,
Into the feet.
Everything at peace.
And so then you can imagine that the sun is shining on your face.
You may tilt your head up slightly,
Or whatever comes naturally,
That just receiving the sunshine on your face can allow this warmth and this connection to just turn up the corners of your mouth ever so slightly into a smile,
Slight smile.
Really just a suggestion of a smile.
Very contented type of joy.
A moment of feeling the sun on your skin.
And then remember this energy of this suggestion of a smile.
And move the same thing a little more deeply into your body,
So more into the space between the ears.
You can see the suggestion of a smile.
And then a little more deeply into the base of the skull where the muscles begin at the back of the neck.
Can see these cells and this energy as a smile,
Feeling also the warmth of the sun there.
And move this energy of the smile all along the spinal column.
Every vertebrae becoming a smile stacked on top of another one.
All the padding between the vertebrae's feeling the warmth of the sun down and through the back,
Upper back,
The middle back,
And the lower back.
So that the entire spine is one long smile.
And then the nervous system that is there in the center of the spine knows what to do with energy.
So it can distribute the energy of this smile to every part of your being.
So allow this smile to move and radiate freely through the nervous system to every single nerve ending that you have.
All of your senses smiling,
All of the muscles,
All the parts of the skin.
Your upper body and lower body down to the bottoms of your feet.
Slightly smiling,
Warmed by the sun.
So just take a moment to be with this energy,
This life force of our universe.
This energy that makes flowers lean towards it.
Plants can find it.
Over time they grow towards it too.
Allow yourself to be nurtured in the same way.
Receive the nutrients of this energy into your body.
Wherever it is needed there.
Dr quantities of added parameters are And allow this energy to go a bit more deeply into your body.
Into your emotional body.
Into the place where the emotions are stored.
You can allow a smile into each of those places.
Even the emotions encompass sadness.
Sometimes pain,
Grief,
And other things that cannot even be described.
There's also joy and love.
So you can allow the smile to fill all of these places.
They can co-exist,
All of those things can remain.
All of this grief and other things.
But the smile,
The suggestion of a smile,
This life force energy can touch them too.
Not with the intention of changing them,
Just the intention of understanding,
Of seeing them is a beautiful part of the process.
And on your next few breaths,
You can start to release these ideas of the smile.
Knowing that the effects will remain in the body and the other places as you move on through your life or your day or night.
Even if the smile is not the thing you are focusing on,
It has still impacted all of your cells,
All of your nervous system,
All of your emotional body.
In a way that helps you grow.
So take a moment just to appreciate the sun for the gifts it gives to us,
To the earth.
And then take a moment to appreciate anything else that comes up for you in your life,
Anything that you are grateful for,
Any person or being,
Anything that you have done.
So appreciation for yourself,
Just anything that comes up to you at all.
Just send with your mind's voice or with your heart a message of appreciation.
A thank you.
And then also send messages of appreciation to the parts of your body that come up.
Maybe your muscles for their ability to lift and carry,
Your bones for their abilities,
Your organs,
Your heart,
Your eyes,
What they can see,
Just any parts of your body that you want to acknowledge with appreciation for all that it does.
And then also acknowledge this,
The center of you,
The one,
The place of you that doesn't change no matter what's happening around you or to you or on the surface.
Just acknowledge your essence,
Who you are.
And you can appreciate whatever comes up for you about that.
The things you are grateful for that make you,
You,
Authentically you.
And then from this place,
See if there is any other things that you can let go of so that you can relax even more deeply in any area of your body or your mind.
Just giving yourself the freedom for a moment to feel safe and comfortable and really let go.
And notice how it feels to do that.
Just enjoy the feeling of this kind of freedom.
And then when you're ready,
You can watch your breathing again.
Begin to notice if it's the same or different.
Begin to breathe in a little more deeply.
Keep doing that in every breath until eventually you're breathing in as deeply as you can.
And on your next breath in,
Just hold your breath for a moment at the peak fullness.
Notice the feeling of fullness.
And then let it go and breathe at your own pace when you're ready.
And notice how it was to be this full.
It's comfortable or uncomfortable.
It feels good in this moment you held your breath or it feels something else.
It feels scary or exciting.
Whatever was there,
Just be aware of that.
And also notice after if there were any changes to your body or breath.
If breathing after was different than the breathing before or not,
Just notice.
And maybe understand a little more deeply the power you have to change things through this breath.
That you can move energy both ways in and out.
That you have this resource always available to you.
And on your next breath in,
You can move your awareness all the way back out into the room.
And there's no hurry but gently open your eyes when you're ready.
