Welcome to today's meditation to recenter and reconnect.
And the first step of your journey from emotional numbness to emotional resilience.
Today we'll practice tuning in,
Noticing,
And using our intention to affect and regulate our mind and body.
Begin by settling into a comfortable.
Balanced position.
You can do this meditation lying down,
Seated,
Kneeling,
Or standing.
Whatever works best for you right now.
The main thing is that your posture allows for openness and balance.
So typically you would avoid being on your side or in a forward fold like child's pose.
Start with three slow breaths.
Breathing in gently.
And exhaling fully.
As you inhale,
Let your chest rise gently.
As you exhale,
Tune into your body.
And the slow,
Steady rhythm.
Of your breath.
Use the inhale to intentionally fill and refresh your cells.
Use the exhale to settle into your body.
Take a few more breaths in that same rhythm.
We'll start today by tuning back into what your body's feeling.
Start by noticing points of contact.
Where your body meets the chair,
The floor.
Or the bed.
Let your awareness rest there.
Noticing the weight of your body at the points of contact.
Noticing also the lightness of your front body as it rises and falls with each breath.
For now,
Just notice how the breath moves the body.
Know that feeling numb,
Foggy,
Or shut down isn't a character flaw.
It's a practical,
Protective response to overwhelming circumstances.
And defense mechanism that your body uses to protect you.
Like armor.
To use when you need it.
Then put away.
Let's release the weight of that armor where you don't need it.
Bring your attention to your head.
And feel the skull protecting your brain.
Then bring your attention to your face.
Notice any tension in your forehead.
And on the exhale,
Soften your forehead.
And the inhale.
Notice any tension around your eyes.
And the exhale.
Let your eyes relax and soften.
Notice any tension in your jaw.
And then let it go.
Let the tongue soften and relax in the mouth.
Let your neck muscles relax.
Maybe moving your head gently from side to side.
Bring your attention to your shoulders.
Notice if their tents are lifted or rounding forward.
And the exhale,
Let your shoulders melt back down your back.
Bring awareness to your hands.
Notice if your fingers are curled.
Or stiff.
Breathe your hands open.
Let your fingers go limp.
Now bring attention to your belly.
Notice if it expands on the inhale.
Let the belly soften like a baby's.
Let the whole front body gently move with the breath.
As you continue to breathe in.
And out.
In this relaxed state,
Notice any emotions that may want to emerge without attaching to them.
Notice them with curiosity.
Know that in this settled state,
Your emotions won't overwhelm you.
Their information,
Meant to help you,
Meant to guide you.
Breathe in compassion.
And permission to take this journey slowly.
One day at a time.
Letting your emotions emerge gently.
Let's start simply.
Allow in a spark of gratitude.
For your heart that beats.
For your lungs,
They breathe.
For the sun that rises.
For the trees that grow.
For the birds that sing.
For the fish that swim.
For the waves that crash.
For the mountains that rise.
For the snow that falls.
For the plants that grow.
For the air we breathe.
Breathe in slowly.
Intentionally refreshing and re-energizing your body.
As you breathe in steadily,
Feel the rhythm of your heartbeat.
Recognize that without your direction or control.
Your heart continues to beat moment by moment.
Day after day.
Appreciate the steady faithfulness of your heart.
And let it ground you.
For right now,
There's nothing else you need to do.
But to breathe in fully.
And breathe out gently.
Feeling the steady rhythm of your heartbeat.
And your breath.
If this session feels complete.
Slowly bring your attention back to the room.
And let your eyes flutter open.
Feeling a little more settled.
A little more grounded and balanced.
Thank you for taking the time to meditate with me today.
Until next time.
Namaste.
