Take a strong,
Full,
Deep breath in,
And as you exhale,
Sigh it all out,
All out,
Hollowing the belly.
Again,
Take a strong breath in,
Filling up the lungs to the capacity of the ribcage,
And exhale,
Release it all out.
As you come into a regular pace of breath,
A still body,
And perhaps a mind that may be racing with feelings and emotions,
Allow yourself to sit with it.
I know you may want to react,
I know you may want to respond,
I know the last thing you may want to be doing right now is to be sitting still,
Listening to your breath,
But I am proud of you for being here,
For resisting those urges,
For showing up towards a more calmer version of yourself,
For allowing yourself to expand the space between your actions and reactions.
It is not easy,
Not easy to catch the tendencies of the ways we tend to act,
Not easy to control our reactions and responses,
Not easy to come to a place where we just sit still and be.
What we have control over lies within us,
We can choose to react to our own thoughts,
We can choose to react to the thoughts and opinions of others,
We can choose to let them get to us,
And it takes strength,
So much strength,
So much effort,
To put ourselves first.
As you sit here,
Notice what your body is feeling,
Notice if you are still holding onto excess tension,
Aggression,
Or frustration,
Let the moment pass by like waves at a beach.
From the choppy tide,
To a more calmer and relaxed tide.
Allow yourself to release whatever you're holding onto,
If it feels necessary to do so,
In a healthy and safe way.
When we don't allow the body to process what we are feeling,
We tend to bottle up and keep this pent up energy in us,
And it's never a nice feeling when things are kept within us,
Things we are yearning to release.
So allow yourself that space to release whatever you need to.
As we come to a close with this meditation,
Notice the state of your mind,
Notice the effects of sitting still for some time,
Notice if the thoughts in your mind are still cluttered,
Jumpy,
Or overwhelming,
Start to deepen the breath fully,
And in this state of mind,
With this pace of breath you have just cultivated,
Notice if you can allow yourself to move forward in this state.
When the body,
Breath,
And mind is in this state of presence,
Clarity,
And calm,
We can move forward with challenging and tough situations,
With better communication,
More awareness,
More thought,
And more intention behind our actions and our words.
When we change the state of our being,
What comes out can be very powerful,
And know that these moments of micro meditations,
Very short ones,
The ones where we tune inwards and focus on our breath,
It's a feeling you can always come back to,
Anywhere,
Any place,
Anytime.
It's within us.
Take one more full,
Deep breath in,
And as you exhale,
Sigh everything out.
We have come to the end of your meditation,
And I hope you are feeling much better,
Much calmer,
And in a state where you can move on with the rest of your day.
