Welcome.
Thank you for being here today.
I also welcome you to take a moment of gratitude,
Maybe smiling or hugging your arms or knees.
We're making space for gratitude because showing up and simply being here can be the hardest part of any practice.
It's both a small and big step.
In reminding ourselves of this,
We give ourselves permission to hold a gentle perspective of where we are.
Before beginning to check in with your rest today,
Take some time to set up your space.
The first thing being,
Do you need to set a timer for an extra five or ten minutes after this recording ends?
If yes,
Pause here and please do so.
Maybe add a blanket or sweatshirt to the top of your layers,
Pillows underneath your joints.
Really tend to yourself to find the external support that your body is asking for.
Honor that.
Maybe you subtract a thing or two at some point.
If at any time you need to shift to be just a tad more comfortable,
Feel free.
Try to move slowly so you can maintain that settling in sensation that is meeting you where you are.
Setting up and settling in doesn't have to be permanent.
The type of support we start out by needing may change.
So be truthful to it.
Everything offered here is an invitation for you to explore.
Feel free to change your mind or skip any invitations altogether because this is your space,
Your body,
And your self-care.
There are always choices.
Even though we aren't actually doing anything,
If building comfort for your body is all you do,
That can be more than enough to find the rest you may need.
If there are areas of your body that do not feel sensation,
Simply drawing your attention to those areas can cultivate rest and healing,
And you can return to your inner glimmer whenever you wish.
In this meditation,
We'll be alternating our awareness around different areas of the body.
If you wish to let your attention stay on one area a bit longer,
Consider this your permission slip to do so.
Maybe there's an area that you don't typically think about or sense into,
But today you find yourself sensing into this area,
Wanting to listen to it.
Maybe you place your hand or a soft object on that area to maintain that connection.
I mentioned before that inner glimmer.
Let's explore what that is.
It's a sensing of awe from a place or an imagined place where there's a feeling of ease,
Calm,
And even safety.
It can be from a recent moment,
A room in your home,
A moment with someone,
A beloved animal.
Your inner glimmer can hold whatever you'd like it to hold.
Feel into this awe for a few moments.
What do you notice in your body?
Remembering that you can return to your inner glimmer anytime,
Begin to draw your attention toward your breath,
Your most honest breath.
That is,
How it's naturally moving,
As though you were a child again.
Notice where it's moving in your body.
Perhaps bringing a palm or two to where it's ebbing and flowing.
Feel into its qualities.
Don't think too much about them,
Just feel.
You can bring any comforting qualities as well as the feeling of awe with you through this practice so that it is available to you at any time.
Again,
There are always choices.
Most of us are used to overdoing and overusing parts of ourselves as we move,
As we move through our day,
Move through relationships,
Through rites of passage.
With all these constant things,
It can be hard to balance our energy.
But by looking at other areas of nature,
We can learn about energy maintenance.
The sloth,
For example,
Can be a great friend to learn from.
The sloth takes its time moving,
Digesting,
And simply observing.
Their behavior can remind us to be aware of what serves and does not serve our energy as we maintain or regain our health.
For instance,
We can note that in the summer we are more physically active and eat lighter,
While in winter we sloth ourselves,
If you will,
Into more stillness.
And unlike a sloth,
Eat heavier.
If we're not honest about what our body needs throughout seasons,
That's when our immunity lowers.
We're forced to slow down.
So instead of forcing ourselves to slow down,
Let's cultivate our own steady pace of awareness through a gentle routine that can be used year-round,
Such as this meditation.
Now,
I invite you to slow your breathing through the nose,
As slow as is comfortable for you.
Perhaps counting to four on the inhale and then four on the exhale.
If it feels right for you,
Make the count longer,
Such as five on the inhale and five on the exhale.
If counting does not resonate or feel comfortable,
Then just focus on sensing a steady and smooth breathing pattern,
Perhaps bringing a palm or layer of clothing over the ribcage.
Let your breath breathe here.
Now,
As you notice the slow breath,
Start to draw your awareness toward your toes.
Wiggle the toes.
Then move the toes ever so slowly.
Wiggle your heels.
Then move the heels ever so slowly.
Wiggle the legs.
Then move the legs ever so slowly.
The steady breath moves up to the shoulders,
Wiggling the shoulder girdle.
Then move the shoulder girdle ever so slowly.
From the shoulders,
Move down to the wrists,
Wiggling the wrists.
Then move the wrists ever so slowly.
Wiggle the fingers.
And then move the fingers ever so slowly.
Take a moment to let the effects of these movements settle into your body.
Let your breath breathe here for a few moments.
As we move toward absorbing this practice,
Know that you can come back to steady movement at any time,
Whether that's moving through a smooth breath or moving slow from a wiggle.
Now begin to sense into the whole of your body.
Sense where you are in space,
Perhaps imagining how close a finger or toe is to a soft edge of a blanket,
Chair,
Or mat.
Slowly begin to flutter the eyes open if they were closed.
Lower the gaze.
Maybe finding easeful movement in your neck from side to side,
If that's comfortable where you are.
Moving ever so slowly.
Begin to curl and release the fingers.
The fingers.
The toes.
Maybe creating wrist circles or ankle circles.
Bring your arms overhead and stretch your whole body.
If it feels right for you,
Take a few moments to smile,
Only releasing it when and if you wish.
May you keep this steady pace and choice of breath with you as you reconnect with the rhythm of the day or evening.
Thank you.
Be well.
