Hello and welcome this is Danica.
Today we have a meditation to help you arrive into your body to connect with your breath and to calm your mind.
This meditation is perfect to do at any time in the day.
All you have to do is find a comfortable place,
Sit back and relax.
You might even like to lie down.
When you're ready just gently closing the eyes and connecting with your breath as it naturally flows in and out.
Ideally allowing your breath to flow through your nose and as you inhale just feeling that breath move through the nostrils and as you exhale notice how the breath is a little warmer as you breathe out.
Just continuing like this so simple,
Breathing in through the nose,
Breathing out.
One more time,
Breathing in,
Exhale.
Good and now I invite you to connect in with your body sitting or laying down.
Just noticing the points where your body connects with the chair,
Couch,
Your bed,
Wherever you might be and see if you can allow the muscles to relax,
Soften,
The shoulders melting away from the ears and we'll just start a short body scan from the top of our head down to our toes.
So feeling the forehead soften and relax,
Eyes,
The temples,
The cheeks,
Most importantly your jaw,
The sides of the neck lengthen,
Shoulders soften and feeling the right arm,
Shoulder down to the elbow,
The right wrist and fingers just soften,
Relax.
Moving down the right side of your body,
Your waist,
The right hip,
Right leg,
Knee,
Down the calf,
Right ankle and each and every toe.
Just noticing the right side of the body perhaps a little heavier now.
Moving to the left side,
The left shoulder,
The left arm,
Down through the elbow,
Your wrist and your fingers.
Keeping that connection with your breath as you take your awareness down the left side of the body,
Your waist,
Left hip,
Left leg,
Down to the knee,
The calf,
Left ankle,
Your foot your foot and each of your toes.
Soften,
Relax and just returning to your breath once again.
Let's see if we can just slow that breath down a little bit more as you inhale,
Feel the chest expand as you exhale,
We soften,
Connect back to this thing that is so important,
The most important thing,
Our breath with you every moment.
And it's so important to slow down and make time just to notice it,
To be in awe of this thing that happens every moment of the day without us trying.
And here I invite you to connect with your heart,
You might like to place the left hand over your heart space,
Maybe you can feel that beating heart underneath your hand within your chest and with this heartbeat and your breath just know that everything is just as it should be in this moment,
That anything's possible and here you might like to set an intention for the rest of your day.
This intention can be something so simple like being aware of your breath,
It might be to soften the shoulders,
It might be to connect in with your heart space a little more often,
Maybe you're seeking more clarity and focus,
Energy or joy,
Whatever it is just holding that intention in your heart,
In your mind,
In your body and when you're ready you can wriggle the fingers,
Wriggle the toes,
Gently open the eyes,
You might like to stretch the arms overhead.
Wishing you a wonderful rest of the day,
Bye for now.
