Friday
meditation  Take a few moments to check in with yourself– Just start from where you are there is no other place to start…

Meaning Whether you are starting with a very busy mind and great restlessness…just start from there…as that is the only place you can start…

Thoughts are not the enemy to meditation… you resisting them and trying to contain or stop is what detracts from many meditation .. instead remember to give everything a wide open field to be … to rise as it arises and to fall away as it falls away…or simple come to peace with it.. …your mind thinks involuntary…just like your heart beats inv

Moving into our breathing execises to bring the heart rate down

take a long deep breath in thru your nostrils filling up your lungs hold for a count of three

and then exhale slowly out thru the mouth a lovely long slow exhale all the way to empty and as your body soften..and relax

And again take a long deep breath in thru your nostrils filling up your lungs hold for a count of three and then exhale slowly out thru the mouth a lovely long slow exhale all the way to empty and let everything soften..and relax

And one more time take a long deep breath in thru your nostrils filling up your lungs hold for a count of three and as you exhale let all the busyness and stress’s of the day … flow out of you and away…as you relax

Just allowing your brow to soften

Soften your eyes

Relax and soften your jaw

Now very consciously feeling your face …feeling all the different sensations in your face and now feel your face soften

,Soften and relax your shoulders letting them melt down as they relax

Soften your arms soften hands your fingers and relax

Let the belly be soft and the breath natura

lNow take a deep inhale feeling your chest open …..exhale feeling your chest soften and relax

Fully let go of any little bit of tension left in the body…as you soften the whole body ….melting down deep into the surface below you as it holds and supports you as you soften and relax

This meditation asks nothing of you
Demands nothing from you

Just here and just now as you begin noticing the breach notice where it is easiest to feel the breath .

.perhaps feeling all all the sensations in your nostrils as the air moves in and out ..

Or the rise and fall of chest and belly or you may even sense of the whole body breathing …

where you most sense the breath.the most.. just place a light focus there…

For the next 3 or 4 breaths

Calm and steady….

… as you soften and relax.

Soften your eyes

Soften your face

Relax and losses your jaw

Soften your shoulders
Your belly as you relax

Come back to this breath..and the next three or four breaths …

feeling it’s gentle eb and flow …. calm and steady ….

as you soften and relax

theres No place you need to be

no stress or struggle …just the calm steadiness of breath..it’s gentle eve and flow as you soften and relax

 

keep to the simple

if you feel your thoughts tugging strongly at your attention…when this happens You can let go of your attention to breath and simple receive the waves of thoughts or emotions give them a spaciousness …a wide open field around you for them come and go…as they please allowing them to arises as they arise … no effect coming to peace with it all

Soften your eyes

Soften your face

Relax and losses your jaw

Soften your shoulders
Your belly as you relax

And when you are ready

Your breath is always there for you to come back to when you want dip back below the busy activity of the surface….

the soothing  edb and flow of each breath the gentle rise and fall .. the different sensations in the notrilsa …calm and steady

Soften your eyes

Soften your face

Relax and losses your jaw

Soften your shoulders

If there’s a waterfall of thoughts you can let go of your attention to breath and simple receive any waves of thoughts or emotions given them giving them a space an open field for them to come and go as they please…acknowledge them and let them subside as they will or come to peace with them… graciously bowing down to it all ..in a spirt of kindness and compassion .. let the heart be soft

Soften your eyes

Soften your face

Relax and losses your jaw

Soften your shoulders

Untie you’re knots
And Settle your dust. effortless

Calm and steady
Soften your eyes

Soften your face

Relax and losses your jaw

Soften your shoulders

And relax

you may begin to feel different sensations in your body

Maybe the tingling or pulsating in your hands or maybe your lips or face…as … each cell heals and repairs .. and rejuvenates itself.. calm and steady
the soothing Eb and flow

 

As rest here a while RelaxSoften

As we come towards the end of our meditation
A gentle smile begins to form at the corners of your mouth…

Let it spread like a warmth to your cheeks….

And feel that smile move up to the corners of your eyes each eye softening into a smile…

Speeding across and smoothing your forehead and travelling gentle up and over your crown allowing the warm of the smile to bath your mind

Take its gentle healing balm into your heart bathing your heart with a smile

Allowing it’s heal energies to flow back down the river back into your past healing whatever needs to be healed

And now allowing its gentle energies to flow up the river ahead into your future

Pathing the way with a smile