Find a very quiet place,
Someplace where you won't be disturbed,
And someplace away from the hustle and bustle and a reminder of things that you have to do or the person that you think you should be.
Let go of any preconceived notions and just find your place where you can be as comfortable as you can in any situation.
So seated,
Laying down in a meditation cushion,
Wherever,
And start to notice your breath and just pay attention to it.
Don't try to change it,
Just notice it.
Be curious.
How deep is it?
Is it shallow?
And does it feel comfortable to be breathing?
Does this feel comfortable,
This breath?
Or is it uncomfortable?
And as I pay attention to it,
Does it feel comfortable or uncomfortable?
And we're just noticing.
We're not changing anything.
We're just noticing.
And we're letting ourself listen to what the breath is saying.
And then I'm going to invite you to put one hand over your belly and just notice.
And as you notice each breath,
Do you sense your hand?
Is it moving in any way?
Do you sense any movement?
Just as it is.
You're not changing the breath or anything.
You're just noticing.
And dive into the noticing.
Let go of any external stuff and dive into this breath where it's the only thing that matters right now.
And when you're ready,
Maybe place the other hand over your heart and just notice your heart.
Does it seem to like this hand on it?
Yeah.
Does it seem to notice that it's almost getting a hug?
Does it sense this hug?
Does each breath that comes in create this bonding hug?
Or does it feel like there's really not any contact?
Just notice.
Each breath is a new experience.
There's no right or wrong.
There's only curiosity.
Now checking in with your heart,
With gentle and kind compassion,
Ask your heart,
Would you like deeper breaths?
And notice what kind of response showed up.
Impulses or ideas or anything your body might be trying to tell you.
If you were to ask your heart and breath,
Would a tighter hug feel good to you or not?
What happens then?
Notice what the inner landscape around the heart is feeling.
As you ask these questions,
What about a deeper breath?
What about a tighter hug?
What's connection?
How's the body responding?
Just be with this breath.
Notice the heart.
And as you have these conversations,
Is there any reason why it would be hard to take a deeper breath?
Or do you need encouragement to try to take a deeper breath?
Or are you resistant to taking a deeper breath?
And just notice what shows up.
If you had a deeper breath or a deeper hug,
Would that connection feel really good and wanted?
Or would it be hard and scary?
And what might make it hard?
Just notice how your heart and your breath connects you to the deepest self inside.
And I'm going to invite you to just be here with this breath,
With this heart.
And let it beat and let it breathe.
And let yourself be part of it.
Become one with the heart and one with the breath.
And your body breathes you.
It heals you.
It holds you.
It's with you every second of the day.
I'm inviting you to hold this heart and breath in reverence and esteem and gratitude.
And maybe breathing in,
You can bring in that gratitude for yourself and maybe love for yourself.
And I'm going to invite you to stay as long as you'd like in this heartfelt connection.
Namaste.
