Find a quiet space and allow the body to gently settle naturally.
There's nothing to achieve here.
Simply arrive.
Gently close your eyes or soften your gaze.
Bring your attention to the simple sense of being.
Before any thought,
Before any label,
Or any role,
Notice the quiet awareness that knows you are here.
Silently rest with the feeling,
I.
Not a sense of the I that can sense,
Feel,
And experience through the senses,
But the inner sense of I,
The very presence that is always with you,
Expressing as you,
Guiding you,
Directing you,
Giving you gentle urges along the way,
Supporting you,
Loving you beyond human conception.
Silently rest with the feeling,
I,
That deeper inner sense of I that cannot be visualized with the senses.
It can only be experienced and felt from within.
It's not as a word,
But a living presence of who you really are.
Beyond the layers,
Let the breath move naturally with each exhale,
Allowing striving and any need to define yourself or critique or overanalyze yourself,
Gently fall away.
As you continue to feel and breathe,
Breathe in to the count of four and exhale the count of six.
In for four,
Out for six.
Again,
In for four,
Out for six.
In for four,
Out for six.
Allowing that breath and the attentive focus on the breath to settle you into a state of stillness.
But with each cycle of breath,
You are resting into a deeper state of stillness.
By focusing and centering your attention on the breath,
It settles the mind.
The mind has a tendency to do what the mind does,
To wander,
To and fro,
In and out of different tenses of time.
All that that are or have a tendency to be outside of this moment,
This now moment.
Give yourself grace,
Just breathing,
Noticing the breath,
Feeling where your attention is focused.
Should it drift in any other direction aside from the breath and feeling into the stillness,
Bring it back,
Bring it back to center again and again.
Resist the urge to keep score and just allow yourself to be.
Feeling each of the nuanced sensations that are supporting the breath.
Any subtle,
Subtle muscular movements within your chest,
Your heart space.
Just breathing and releasing,
Releasing,
Exhale.
And as you're breathing,
Feeling into the center of your chest,
Feel a gentle pulse of energy flowing and infusing through you,
Through the center of your being.
There is no right or wrong way in which you may feel the sensation,
But just tune into your awareness to feel that you are not alone.
That very presence that is often imperceivable makes itself known when we are in a state of rest and in stillness,
Sitting with the silence.
Notice that thoughts may arise and yet there is something that remains aware of every thought.
That aware presence is the I.
And as you're feeling and breathing in for four,
Out for six,
I am that I am.
The very presence,
That sensation,
Perhaps it's a sensation of just ease and release,
That is the I am presence.
Feel and know that beneath the layers,
Beneath the mass,
Beneath the senses,
Lies a perfect expression of love,
Spirit,
Of you,
A unique expression of source.
Experiencing and observing all that is flowing in,
As,
And through you.
Do not try to grasp any type of thoughts that may arise or attach to any questioning or any of the many things that has a tendency to arise when we're in stillness.
Simply notice it and just have an awareness of what is taking place.
Don't try to improve it or judge it.
Simply allow.
You are awareness noticing what is passing through your experience.
As you feel,
As you continue to breathe,
There is no judgment,
There is no right,
There is no wrong,
Just an ever-flowing awareness of all that is in your field of awareness.
Feeling deeper into the breath,
In for four,
Out for six,
Rest as the one who is aware.
Rest as a quiet witness.
Release,
Feel any sense of tension.
We have a tendency to hold tension within our face,
Kind of welcoming and inviting ease.
Also,
As well as our scalp,
Kind of loosen that.
There are other places within your face,
Your jawline,
Or any other spots that have an appearance,
No,
You have an awareness of feeling tension.
Just welcoming ease.
Rest as the quiet witness,
An observation,
And more importantly,
Rest as being itself from a space that there is nothing for you to do,
Just to be what you are,
And that is being,
Observing,
And aware of itself.
And should the mind drift,
As the mind sometimes does,
Drift into stories,
Roles,
Past,
Or even future,
Return to the simple recognition,
I am aware,
You are awareness itself.
In for four,
Breathing in for four,
Exhaling for six,
Feel into the stillness that is always here,
Untouched,
Whole,
And complete.
Remain here for a moment,
For a few moments,
Letting this recognition deepen in its own way.
In for four,
Exhaling for six,
Feeling into what you are aware of being,
Inviting in ease,
Any space that tension has crawled back in,
Your face,
Your scalp,
Any perceivable areas,
Covering yourself with grace,
Whatever you feel or sense,
Releasing any attachment to it,
And just allowing yourself to be however you are showing up,
However you are feeling it is well.
In for four,
Out for six.
And when you are ready,
Gently bring awareness back into the room,
Carrying with you the quiet knowing that the presence of I is always available.
It's not something you visit,
But it's exactly who and what you are,
Perfection and expression.
You are oneness.
There's not just you and Source in a far-off or distant place.
I am,
You are,
We are one,
You are one with Source.
Everywhere you are,
Source is,
And everywhere Source is,
You are.
There is a oneness,
A unity.
Remember who you are.
In for four,
Out for six.
In for four,
Out for six.
I would like to extend my gratitude and appreciation.
I am truly,
Truly grateful for you,
And I would like for you to extend that same gratitude and appreciation to yourself,
Your mind,
Body,
And spirit.
All thank you for it.
Remember who you are.
Float your eyes open,
And until next time,
Have a wonderful day.
