Before we begin,
Spend a few moments finding your meditation position for today.
Maybe it's a comfortable seat with a tall spine or a supported queen's throne or even shavasana.
Any position where you can settle with your tall spine and yet can be comfortable.
Enjoy deep breaths and where you can stay for about 20 minutes but not be tempted to fall asleep.
During meditation,
As we turn inward,
We want to try and stay as still as we can.
However,
If you need to make an adjustment in order to re-center in the meditation,
Please feel free to do so.
Then simply come back to the breath and to the meditation.
Give yourself permission as we prepare to be fully present in today's practice.
You are in the place you are meant to be.
There's nothing else you need to do.
This time is yours.
As we begin,
Fully exhale all of the air out of your lungs.
Then take a slow deep breath in.
Pause.
And slowly let your breath back out.
Take another slow deep breath in.
Pause.
And slowly let your breath out.
Continue this pattern.
A slow breath in.
A pause.
And a slow breath out.
Feel the breaths deepen and slow.
Feel the body relax.
Feel the mind calm and clear.
If during meditation the mind begins to wander,
Thank it for working so hard.
And gently bring it back to the breath.
Let it know the world will be there when we are done.
This time is for us and it's okay to enjoy it fully.
A slow breath in.
A pause.
And a slow breath out.
As your body fully settles in and your focus moves away from the external world,
Come to the mind's eye and imagine yourself in a busy place.
You've chosen to be there in this place and you want to be there,
But you find yourself stuck.
Stuck waiting.
Maybe you're in a long line.
Maybe you're looking for someone to answer a question.
Maybe you're waiting for someone else to arrive.
Not spending too much time on naming the reason,
You simply know in this space that you are waiting.
And begin observing the space around you more.
See the people and the items around you.
Feel the stressful energy.
Maybe even hear the noise of the people.
What is this space like?
You see yourself continue to check your clock as you continue waiting.
Begin to notice how this waiting makes you feel inside.
Go ahead and allow yourself to feel maybe the anxious,
Stressed,
And impatient energy and emotions.
In this safe space of meditation,
Allow the body to feel those feelings and that energy and to really see what it feels like as it rises within the body.
Does your breath become more shallow?
Do your thoughts turn sharp or negative?
Are you more likely to lash out in conflict than in empathy?
Do you feel unsteady or unsafe?
Do you feel powerless and frustrated?
Is your heart beating faster?
Do you check the clock again and again?
Take one more look around the scene before you.
Take a few more breaths to notice how you feel in this space.
How you feel when you are becoming impatient.
Now allow yourself to turn around and as you do,
Notice in the mind's eye a door.
Go ahead and open this door and step through.
As the door shuts,
The scene behind you disappears.
The noise is gone.
The crowd is gone.
You are alone and can breathe.
A slow breath in,
A pause,
And a slow breath out.
You see steps in front of you,
Ten steps leading down.
You slowly step down to the first step.
You take a breath and you count silently to yourself,
One.
You slowly step down to the second step.
Take a breath and count,
Two.
You slowly down the steps,
One breath,
One step at a time,
Counting each one as you go.
As you descend the steps,
Feel your breath slowing back down,
The crowd and chaos becoming further and further removed.
When you reach the bottom of the stairs,
You realize you are in a place you love to be.
You look around and you take in the space that is of the mind's choosing.
Maybe it's a room in your home,
Maybe a cabin in the mountains,
Maybe it's a beach or a walking trail.
Wherever your mind brings you,
Look around and breathe it in.
What do you see around you?
What do you hear?
Are there any smells?
How does it feel to be there?
How is it different from how you felt at the top of the stairs?
What about this place makes you feel differently?
Is it simply that you are alone?
Is it the fresh air?
Is it the comfort of being at home or somewhere where you feel at peace?
As you breathe in this space,
Feel it filling you up.
And as you exhale,
Feel any remaining tightness and tension and sense of impatience leaving the body.
Maybe you see yourself opening your arms wide.
Maybe you're slowly turning around and around,
Taking in this space that you love.
Maybe you see yourself smiling.
Maybe you've taken a seat and settled in.
Wherever you are and however you are,
Enjoy this space for a few more long,
Deep,
Quiet breaths,
Allowing the space to wash over you completely.
Now allow yourself to look at your clock and notice that the time has not changed.
You slowly make your way back toward the stairs,
Taking the first step,
Taking a breath and counting to one.
Move up to the second step,
Take a breath and count to two.
Continue to slowly ascend the stairs,
One step with each breath.
And as you begin to grow closer to the top of the stairs,
Notice that you do not feel your stress rising.
You do not feel the impatience rising.
You are bringing the place of peace with you as you rise.
You are filled with that place,
Your happy place,
Your peaceful place.
And as you reach the top of the stairs,
You open the door to the real world.
It is the same,
But you are not.
In the midst of it all,
You feel centered and calm.
You are able to breathe deeply and take things in stride.
It's as if you have tucked the soul of your peaceful place into your soul to carry with you throughout the day.
As you encounter stress and chaos,
You know you can return to your place anytime you wish.
It is always waiting for you.
It is okay to spend a few deep breaths with you anytime you need.
Enjoy a few final breaths in the mind's eye,
Feeling the fullness of your happy place,
Of your peaceful place,
Feeling the impact it has on you and how you feel.
Slowly now,
Begin to inhale in the real world,
To become slowly more and more aware of the place in which your physical body resides.
Taking your time,
Maybe you make a few small adjustments in the body,
Circling the shoulders or the neck.
And if you're not already there,
Coming back to a comfortable,
Easy seat.
Take one last nice big inhale and full exhale as you gently reopen your eyes.
Namaste.
