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 at once 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 5 or 10 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.
This 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 current or old 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.
And if nothing comes up,
Nothing comes up.
We are checking in,
Just checking in.
You can bring the feeling of awe with you through this practice so that it is available to you at any time.
Again,
There are always choices.
Many of us find it easy to send compassion to others,
But sometimes parts of the universe block us and our inner light.
Our self-compassion can become shadowed.
Parts of the universe also block the new moon and its own light is shadowed.
This phase reminds us to cultivate our genuine reflection,
To be there for ourselves when we can't see or feel our phase of self-care,
But know it's there.
We can tap into messages of warmth because we are naturally deserving of warmth and of light.
Now explore your body's relationship with air,
Perhaps sighing or yawning as many times as you like.
Sense into your most honest breath,
That is where it naturally moves.
Don't think too much about it,
Just let it be smooth.
Let it go through its phases,
Phase of the inhale,
Phase of the pause,
Phase of the exhale,
And again the phase of the pause.
Sense under your collarbones,
The backs of your shoulders,
Inside the upper ribcage,
Inside the lower ribcage,
Into the upper belly,
Into the lower belly,
The whole of your back at once.
Notice the sensation of air coming into and leaving your nose if you're comfortable nasal breathing.
Do you notice a temperature difference between the two directions?
Welcome whatever warm or cool sensations are passing through your nose.
Stay here noticing the temperature,
Or if it feels right for you,
Begin inhaling through your nose for a count of four seconds.
Then hold the breath for four seconds,
Exhale through the mouth for four seconds,
And again hold the breath for four seconds.
If this 4-4 exercise resonates,
Do this several times.
We are giving equal time to all phases of breath,
The inhale,
Pause,
Exhale,
Pause.
Notice if you push any phases.
Whether you are with your honest breath or counting,
Take time to feel a rhythm.
Once you have found your rhythm,
Begin to mentally recite the following phrases.
From air to breath,
May I be embodied with ease.
From air to breath,
May I be embodied with kindness.
From air to breath,
May I be embodied with ease.
From air to breath,
May I be embodied with kindness.
Keep repeating for about one minute.
Maybe adding,
From air to breath,
May I be embodied with contentment.
From air to breath,
May I be embodied with gratitude.
From air to breath,
May I be embodied with contentment.
From air to breath,
May I be embodied with gratitude.
Keep repeating for about one minute.
Perhaps your intuition gives you an answer.
From air to breath,
May I be embodied with.
From air to breath,
May I be embodied with.
As you repeat what resonates,
Imagine yourself moving through your day with these cultivated qualities.
What does that look like?
Take some time to see yourself.
See the unseen within you.
What does that look like?
What does that look like?
What does that look like?
What does that look like?
What does that look like?
Feel your body resting on the surface or surfaces underneath it.
Sense where you are in space.
How close your hands are to the curve of the chair or blanket or edges of the mat.
Let your breath breathe here.
Now,
Rub your hands together.
With extended fingers,
Can you feel the warmth between them?
Between the palms?
Between the palms?
If it feels right,
Bring a palm to each eye.
Imagine your kindness in the dark.
Notice if it has colors.
Notice if it has weight.
Images.
What sensations do you feel over your eyes?
Begin to return your hands back to a restful place.
Flutter the eyes.
And lower the gaze.
Begin to curl and release the fingers,
The toes.
Maybe creating wrist circles or ankle circles.
Stretching your whole body.
Taking a few moments to smile.
Only releasing it when and if you wish.
May you take a phrase and a choice of breath with you as you reconnect with the rhythm of your day.
Thank you.
Be well.
