Starting to allow the body to simply be.
Starting to allow the body to simply land.
You don't need to change anything about this moment,
Just allow this moment to simply be.
Releasing all predisposed expectations on how you think your meditation should go today.
And allow yourself to start to tend to whatever naturally arises.
Whether you're feeling scattered,
Settled,
Numb,
Or even unsure,
Can you simply allow it all to coexist together?
It's all welcome here.
Let this moment,
This space of sweet stillness,
Be a place where you don't have to perform,
Prove,
Or fix anything.
Allow yourself to simply just be.
Starting to gently bring your awareness to the body's natural flow of breath.
The breath on its own without force.
The breath on its own without manipulation.
Just the breath in its purity.
The breath as it flows and weaves through the body ever so naturally.
Noticing how that breath feels.
This thing you do thousands of times a day,
But very little do you allow yourself to pause.
And absorb the sacred essence in which the breath brings and installs within the internal experience.
The inhale.
And the exhale.
Let your breath be an anchor.
Something steady.
Something that doesn't ask anything of you.
Maybe the breath is soft.
Maybe it's sticky or shallow.
However it is,
It's okay.
Just simply be with whatever quality of the breath arises today.
Now starting to move through the body with a gentle awareness.
Start by bringing an awareness to the face.
Softening the jaw.
Dropping the tongue from the roof of the mouth.
Can you find a gap in between the two teeth?
Soften the eyes maybe.
Soften gaze or the gaze closed completely.
Can you soften the brow?
Feel the skin around the eyes soften and release.
And allow all the intricate nerves and muscles within the face to melt in awareness.
Releasing all effort.
Bringing an awareness to the neck and the shoulders.
Let them drop down just a little heavier.
As you release all expectation,
All stress,
All tension that's stored here.
Not necessarily trying to fix anything.
But simply allow yourself to bear witness to the sensations that arise.
Can you bring an awareness to the chest heart center?
Noticing any sensations.
Warmth.
Tightness.
Openness.
Stillness.
Relax.
Letting the breath move and weave through this part of your body without force.
Simply with ease.
Starting to slowly shift the awareness to your belly.
Noticing the natural rise.
And the natural fall.
Of every breath that passes through this part of your body.
You might even place a hand here.
A quiet reminder that this body belongs to you.
Let your belly be soft.
Let your breath move low and slow.
And from the stomach,
The core.
To then the pelvic floor,
The hips.
Allowing the sit bones to melt and root into the earth.
Feeling the weight of your pelvis resting into the support beneath you.
Letting go just a little bit more.
Trusting the gravity.
Trusting rest.
Starting to gently move down to the legs,
Your thighs,
Your knees,
Your calves.
Allowing the feet to fall to the side as you feel the soles of the feet from the inside out.
Allow the legs to disengage,
Release all effort as they melt and dissolve into the earth.
Taking a moment to imagine your whole body as rooted,
Connected and grounded.
A body that's held.
A body that's enough.
And a body that deserves peace.
Can you notice the points of contact the whole body makes with the earth?
And allow the body to surrender and soften into these points of contact.
What does it feel like to release all effort?
And allow yourself to simply be.
Just be.
Be as you are here.
No need to change a thing.
Starting to softly,
Gently bring the awareness back to the body's natural flow of breath.
The breath on its own.
The breath in its purity.
And the breath as it flows through the body ever so naturally.
Allow the body to feel heavier within each exhale.
Wherever you are in the breath cycle,
Just meeting at the bottom of the next breath.
Release the breath,
The prana,
The lungs.
Lungs deflating,
Holding at the bottom of the breath.
And taking a deep,
Expansive breath in,
Filling up all the way to the top.
And a long,
Deep,
Cleansing breath out.
After releasing it all gently,
The breath,
The attention dissolves from the body back to the bottom.
Once more,
A deep,
Expansive breath in.
Then a longer,
Deeper,
Cleansing breath out.
Allowing the body to simply return back to its natural flow of breath.
Bringing some gentle movement back into the fingers.
Back to the toes.
Maybe roll the shoulders.
Maybe a light stretch.
Awareness back to the sensations on the surface of the skin.
Awareness back into the boundless field of presence that surrounds you.
Let whatever you found here,
Whether it be stillness,
Sensation,
Or even resistance,
Be enough.
Allow it to stay with you.
Throughout your day.
Throughout your week,
Your month.
Giving yourself gratitude for coming to presence today.
And from my heart to yours,
May you be safe.
May you be happy.
May you be healthy.
And may you walk this life with peace and ease.
