Welcome to Bell Practice.
I am Tanya Bell.
This meditation is crafted for those moments when we need a reminder of our capacity to love and be loved.
It is offered as a quick grounding practice to know that support is always available when we are available to notice and receive it.
First,
I invite you to prepare by finding comfort in your body.
You can choose to sit or lie down.
Once you've found some comfort,
I invite you to close your eyes or keep them open with a soft gaze.
Let us start by taking three breaths.
Breathing in for a count of four,
Breathing out for a count of four.
Breathe in,
One,
Two,
Three,
Four.
Breathe out,
Four,
Three,
Two,
One.
Breathe in,
One,
Two,
Three,
Four.
Breathe out,
Four,
Three,
Two,
One.
Breathe in,
One,
Two,
Three,
Four.
Breathe out,
Four,
Three,
Two,
One.
Continue to breathe at your natural breathing rhythm.
Bring your attention to your breath.
What do you notice?
Releasing judgment,
How does your breathing feel in your body?
Where does your breathing connect in your body?
Perhaps you notice the rise and fall of your chest.
If it is helpful,
Feel free to rest a hand on your chest.
Savor your breathing.
Take this moment to allow yourself to enjoy and find rest in your breath.
Deep breath here.
Continue breathing normally.
Bring your attention a little across your chest to your heart space.
As we breathe,
Our heart takes its beats to bring our body all that it needs while giving us a bonus.
There is love here.
Love for yourself.
Love for others.
Love for your work.
Love for your play.
Love for your community.
Breathe in all of that love.
And as you breathe out,
Let that love wash over you.
Deep breath here.
Now we're going to take this breath of joy and love to bring our awareness down to what is supporting you.
This may be a chair,
Bed,
Floor.
Notice the weight of your body being supported by what you may be sitting or lying on.
Allow yourself to enjoy the healthy tension between gravity and the weight of your body.
Explore the idea of being rooted and weightless at the same time.
Deep breath here.
Let your breath be everything you need it to be in this moment.
We will now bring our practice to a close in the same way we began with three breaths.
Breathing in for a count of four.
Breathing out for a count of four.
Breathe in.
One,
Two,
Three,
Four.
Breathe out.
Four,
Three,
Two,
One.
Breathe in.
One,
Two,
Three,
Four.
Breathe out.
Four,
Three,
Two,
One.
Breathe in.
One,
Two,
Three,
Four.
Breathe out.
Four,
Three,
Two,
One.
Take a couple of more deep breaths.
Wiggle your fingers and toes.
Bring your awareness back into the room.
And if they have been closed,
You may open your eyes.
Thank you for practicing today.
May you know that you are loved and supported.
