This is Sonia with a breathing meditation practice.
Take a few moments to bring your awareness to your physical surroundings.
Take a nice deep breath,
Inhaling through your nose and exhaling through your nose.
And allow your body to rest in a still state.
Whether lowering your gaze or closing your eyes,
Sink yourself in the awareness that the body is breathing.
From a breath perspective,
Draw all your attention inward to focus on every aspect of the breath.
Feeling the air as it's entering in,
How the lungs fill and expand and release.
Fully immerse yourself into the feeling,
Feeling the energy naturally flow,
Nourish and supply your body with everything it needs.
As you fully direct your attention to the breath,
Draw your attention to the movement of your chest,
Feeling its subtle gentle movements as it flows aligned with the breath.
How it feels from the center of your chest down your spine and how with the inhalation,
How the belly feels with air and it naturally contracts and release.
With each subsequent breath,
Bring your body into a deeper state of rest.
And as you're breathing,
Fully focus your awareness on the function.
Allowing yourself to completely feel from the crown of your head all the way down to the soles of your feet.
Notice how it feels to fully rest within your body.
Notice any sensations,
Feelings or senses of discomfort,
As well as any resistance or tension.
Often,
You may hold tension within your face,
Being within the brow line or the chin or within the frown lines.
If you notice any tension,
Just breathe into it and allow it to release.
Now as you're feeling into the breath and being attentive to fully taking up space,
Fully filling yourself,
Not from a perspective of being completely in your head and caught up in thoughts,
But just allowing yourself to simply rest and be in a state of being.
Our natural state of being is to be able to just sit and be with ourselves.
Most of our attention on a day-to-day basis is filled with the many never-ending things on our to-do list.
Constant action,
Being attentive to others and often placing everyone and everything else's needs above our own.
As you rest,
Give yourself permission to let go of anything that may be pulling along on your attention,
Redirecting you to need to focus on that next task that needs to be done.
Knowing and reassuring yourself that it's okay to simply be.
Continue to breathe and as you're breathing,
Observe and be present with whatever's flowing through your awareness.
The mind has any number of thoughts constantly flowing,
Pulling our attention back to the past or thrusting it forward in anticipation of the future.
Whether or not that anticipation of the future is rooted in fear or excitement or if there's pause for caution for something that may be putting you in a state of fear,
Doubt or worry.
Release any resistance that may be present as you're observing what's flowing through.
Much like you would as you were watching a movie,
Observe the reels that are replaying through your mind.
By releasing judgment,
It frees you to release any attachment or any habits to internalize what may be playing in front of you.
To watch your thoughts and to take away judgment frees you to allow it to simply flow through.
For it is only in those moments when we attach a judgment or internalize that can cause a sense of dis-ease from a perspective that it disrupts our ease within that moment.
Just continue to breathe and just see all that's flowing through.
Much like the clouds in the sky,
If you watch,
You can see various different shapes of animals and inanimate objects.
Even very prominent figures take shape.
Within just a few matter of moments,
Those same shapes could shift into very different things all by observing and allowing light to freely flow through you.
As you observe your thoughts,
Allow it to just simply flow,
Taking and changing into various shapes as you observe and know that you are not your thoughts.
You have a mind,
But you are not your mind and you are not your thoughts.
And just continue to breathe,
Feeling every inch of air as it travels and enters in through your nostrils,
Filling your lungs to capacity and knowing just the right time to release on the exhale.
Notice the wave of energy that flows through you as you're in observation with the breath.
When we root our attention within the various faculties that can only occur within the present moment,
It supports us to be here now.
Just continue to breathe.
And just notice how you feel.
Continue to release any tension as well as the notion that there is a right or wrong way to practice.
Know that the way in which you are breathing,
Observing,
Is exactly the right way.
Each and every one of us has our own unique journeys.
Whether you're one of a twin or a multiple,
We are each individualized expressions of the divine,
Meaning there is no one else like you.
You are one of one and there will never be another.
So in your practice,
On the mat,
In this practice and beyond,
There is no comparison.
As you continue to breathe,
Feel into the intention of today's practice,
Which is,
I am that I am.
I am that I am.
Being that you're one of one and that there is no other quite like you.
There is no discrete road map that you are to follow.
Through intention and inner guidance,
You are guided along your path and direction.
Be it a gentle whisper or that still,
Small voice that may increasingly grow over time.
Feel into the trust that everything is working together for your good.
Even in the things that may appear to be otherwise,
There is a higher viewpoint,
A higher perspective that sometimes cannot be seen until you look back and see how far away you've come from.
Continue to breathe and know that you are light and you are love.
That everything is working together for your good.
Should any sense of anxiety or angst make itself apparent within you,
Just simply breathe through it.
Moment by moment,
Bringing your attention back to the breath and simply allowing yourself the space to just simply be.
And know that you are enough,
Just as you are.
Take a few deep breaths,
More deep breaths in through your nose.
And then the next breath,
Take an audible sound of ah on the exhale.
I am,
Then I am,
More than enough.
You always have been and always will be.
I would like to extend my gratitude and appreciation for you joining me in practice today.
And I would like for you to do the same.
I would like to extend that same gratitude and appreciation.
Your mind,
Body and spirit all thank you for it.
See you the next time.
