Welcome to Meditation One from The Bridge Series presented to you by Picture Love Podcast. Find a comfortable seat with your feet flat on the floor or on the ground, or better yet, in the grass Notice how supported you are by the surface beneath you. Take a nice, deep, relaxing breath Hold it for just a moment and notice where your shoulders are, and invite them to fall back down where they belong if they've crept up too high Every time you exhale, allow every bit of air to leave your lungs so that you can make space for fresh, new breath With your next inhale, imagine you can see your lungs filling up with a beautiful breath and give it the color of golden sunlight And imagine it spreading through all of the areas of your lungs, top, bottom, sides, behind you, as if your lungs are this gigantic pair of balloons filled up to their max. And as you exhale, let every bit of breath leave you, taking along any tension that may have been hiding in the corners Noticing how steady your feet are beneath you as you take your next nourishing breath. Imagine that the air spreads through your lungs and into your entire chest, filling your heart, your organs, all with this beautiful oxygen, and the cells carry it throughout your body. Exhaling fully with gratitude for all of the unneeded tension the breath takes away. Every nourishing breath brings more of that beautiful golden sunlight with every cell of your body Notice, is there any tension in your neck? As you breathe, imagine your neck is actually expanding along with your lungs, making room for that nourishing, fresh breath. Inhaling as you need and exhaling fully On the next breath, imagine that air is filling not only your whole chest, it's going all the way up through your throat, down into your hip joints, and everything expands and relaxes as you exhale. All the tension you didn't know you were carrying for yourself and others vanishes into the ground. Take a moment and notice the hard work your feet are performing when they go so unnoticed. With every breath that fills air, those cells are delivering air throughout your whole body, and your feet are funneling that tension and the unneeded energy into the ground beneath you to be recycled. Continue to fill your body with beautiful air, that it reaches all the way to the top of your head, through your shoulders, through your arms, through your legs, down to your feet. And as you exhale, find something else that just needs to let go a little bit more Inhale Notice your jaw releasing. Notice your face relaxing Next inhale, notice the air is filling up all around you. It's even extended into your hair, your lashes, the hair on your body, the hair on your head As you exhale, it all goes back to peace. Inhaling again. Imagine that air is not only filling up your whole body, but it's actually reaching outside of your skin into the field just outside of your body. And with every exhale, all the energies that might be wanting to ride piggyback have to exit. All of the tension melts out of and off of your body With every beautiful inhale, that golden sunlight is radiating in you, through you, throughout and around you. And that golden light is very special. It not only nourishes you and encourages that stuck energy to rinse off, it creates this radiance of gratitude throughout every organ of your body That golden glow with every inhale is working throughout your skin, that barrier between our physical body and our surroundings that's always at work, whether we notice or not. Let that golden light nourish your skin with every breath as you inhale and exhale at your own pace Now notice if you have already closed your eyes, great. If you have not and you feel stable enough and secure enough to close your eyes, let those eyelids completely relax shut. And notice what does the air around your skin feel like as you continue to inhale and exhale Is the air around you moving enough to notice feeling it on your skin? Is there a breeze, a fan, a vent blowing air, or maybe even the breath of an animal? Notice what it feels like outside of your body as you continue to cycle that beautiful golden light in your body and radiating out with every exhale. There's nowhere you need to be. There's nobody you need to be. There's nothing to do except breathe The beautiful gift of every inhale and every present exhale as you are practicing being here and being The most important thing you will accomplish today is being, and that is opened up with your breath So if you start to notice anything starting to creak or tighten, give it love and imagine your inhale filling that area with fresh air. If your fingers start to twist or wiggle, or you notice a muscle wanting to tighten, give it more air on your next inhale. And with the exhale, assure it it's time to relax and just be. There's no work. There's no assignment. It's just giving yourself the gift of breath Let this breath cycle in and out as long as you need it to. If you are not finished breathing when we finish here, you stay there until your body is ready to come out. But right now, the message we get to carry through our day is stop carrying, stop managing, stop solving. You don't have to hold everything right now. You just need to be. We get to be in every inhale And every exhale where we radiate that golden light through our being. And no matter what happens next, never stop the exhale. The exhale is creating the space we need to be. Without the exhale, there is no fresh breath entering, at least not the way you deserve So today's assignment, if you'd like to call it that, is to simply exhale. And every time the air comes in too fast or too hard, notice it and let it go. Let it go with gratitude for the awareness of just being Now when you're ready, you might start to gently move your fingers. Maybe curl and flex your toes a little bit. Maybe your head wants to tilt a little bit from side to side, and the shoulders like the freedom to move with your breath or to twist from side to side. There is no more important thing today than your breath. Your breath is proof of your being, and it is the most unsung hero we humans have So with appreciation, continue to breathe, continue to stretch, and return to your day, or maybe your day is ending. Maybe it's time to move into dream time. Wherever you're going next, gratefully remember to breathe and let everything that does not serve you leave with the exhale. And with gratitude, let it go. Have a beautiful day. And if you know somebody else who would appreciate this time out, please share it with a friend. See you next time.