Hello,
Welcome to your meditation family.
I hope you're having a lovely day so far.
We're going to begin by finding a comfortable position,
Either seated,
Lying down,
Where feels good for your body right now.
Once you have found that comfortable position,
We'll take a deep breath in through the nose and out through the mouth,
Let it go.
Beginning by tuning into your body,
Noticing how you feel.
We're not looking to change our internal state within meditation.
We're looking to become aware of it,
With a sense of acceptance over shame.
Becoming aware of the breath.
Tuning into the body.
We notice our feet.
Up into our legs.
Softening down the belly,
The chest.
Noticing the back of your body,
Your throat,
Facial muscles.
Perhaps unclenching through the jaw.
Soften down the eyes and the forehead.
Back of the head,
Top of the head are relaxed.
Noticing the whole of your body,
The tips of your toes,
The crown of your head.
Tuning back into that soft,
Natural breath.
We're going to come to take three clearing breaths now.
Inhaling,
Holding the breath at the top.
Sigh it out to release.
Now on your final inhale,
I want you to set an intention for your practice.
Perhaps something you'd like to bring into your body,
Into your life.
As you inhale,
Breathe it in.
Hold it at the top.
See it's within the crown of your head.
And then exhale,
Release it.
Allowing the breath to come back to a neutral.
Being aware of the mind.
If it's feeling like we're getting lost within our thoughts,
Simply bring your awareness back to your breath.
Watching the flow of the inhale,
Flow of the exhale.
Noticing any sensations in your body.
You start to tune in and listen to yourself.
Noticing the breath.
We take a deep breath in through the nose,
Into the belly.
Sigh it out to release.
Noticing your feet.
Feeling that connection to the floor.
Gently allowing the chin to drop towards the head.
Flicker open the eyes.
Allowing any light to come in.
And slowly rise the head up.
Taking in textures,
Colors that you see.
We're landing back within your space.
Have a lovely day.
I hope to see you soon.
