Welcome,
I'm glad you're here.
As I introduce the meditation,
I invite you to find a comfortable position for your body.
You can sit down,
You can lie down,
You can close the eyes.
This does not have to look any particular way.
Often meditation is presented as this sort of mysterious journey that one must go on,
When it's actually very simple.
We're not looking to achieve some particular state or make the mind be silent.
I mean,
Sure,
Maybe those things could happen,
But overall,
What we're looking to do is get present and take the seat of the observer.
And what I mean by that is to just for a moment,
Not be so caught up in the thoughts,
Which often are oriented to what's gonna happen next or what has happened before.
So today,
As we explore meditation,
I'm going to invite you to land in what is here now,
The present moment.
Continue to settle in,
Making any other adjustments your body needs.
And at any point as we move through this meditation,
If you need to move or shift,
Go for it.
No right or wrong here.
Let's start by taking three deep,
Full breaths.
I'll invite you to breathe in through the nose and then out through the mouth.
Let's begin together with an inhale,
Breathing in through your nose and then out through your mouth.
Once more,
Breathing in and then exhale out.
Breathing in through the nose and out through the mouth.
Next,
I'm gonna invite you to move your awareness around your body.
Very simple.
Just follow my voice.
And as I name a body part,
Move your attention there.
You don't have to relax the part.
You don't have to do anything special.
Just see if you can feel into the part of the body I mentioned.
If you get distracted,
That's okay.
Just come back when you're ready.
We'll begin with the mouth.
Allow all of your attention to the body.
Allow all of your attention to center in the feeling sensation of your mouth.
Feeling your way up through your face to your forehead.
Please feel the top of your head,
The back of your head,
Your neck and shoulders.
Please feel the top of your head,
The back of your head,
Please feel the top of your head,
Please feel the top of your head,
Please feel your whole body.
If you're having trouble feeling your body,
It's all good.
You're not alone.
As I invite you to feel your whole body,
What I'm orienting you towards is a gentle sort of humming,
Maybe a vibrational quality,
Sort of the sense that you know you're alive.
Come back to your breathing.
You may want to center attention on your nose so you can feel the air coming in.
It might be more accessible to feel into your chest or belly.
And notice the movement as your body rises and falls when you breathe.
You don't have to change your breathing pattern.
But if that's naturally happened,
Let that be okay.
Continue to keep your focus on the inhales and exhales.
If your mind has wandered off,
That's okay.
We'll gently bring it back as we all come together to close out this meditation.
Thanking yourself for showing up and remembering that you can't do it wrong.
Even if you sat here and thought the entire time,
Or if your mind was wandered off on the chore list or what's happening next,
It's okay.
We begin right where we are.
Thank you.
Be well.
Be well.
