Welcome to your seated somatic reset meditation.
You will begin by finding a comfortable seated position with your spine straight but not rigid.
This is an excellent meditation to complete seated upright in a chair.
Somatic reset meditation begins with a breath pattern of inhaling for a count of four and exhaling for a count of six.
You'll be using a pursed lip breath for this breath sequence,
Inhaling through your nose and exhaling slowly through your mouth.
When you exhale,
You'll begin with your lips resting gently closed.
As you begin to exhale,
The force of your breath will part the lips to slightly open to form a whispered pah sound.
I will begin by taking you through the first six rotations,
And then you will complete a few more breath cycles on your own,
Grounding through your feet and relaxing your body before we gently begin to restore movement.
If you feel comfortable at this time,
Allow your eyes to gently drift closed,
And bring your hands to rest on your heart and your abdomen.
Begin by inhaling through your nose,
Two,
Three,
Four,
And gently exhaling,
Allowing your breath to slightly part your lips and forming the quiet pah sound as you exhale.
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Five,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Four,
And exhale,
Five,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Four,
And exhale,
Five,
Four,
Three,
Two,
One.
Inhaling,
Two,
Three,
Four,
And exhale,
Five,
Four,
Three,
Two,
One.
Inhaling,
Two,
Three,
Four,
And exhale,
Five,
Four,
Three,
Two,
One.
You will continue this breath cycle for the next few minutes.
Upon completion of your current breath cycle,
Allow your breath to gently return to its natural rhythm.
Slowly and gently,
Allow your hands and arms to fall to your sides.
Begin to drop your mouth open and your jaw to relax and release,
Moving it side to side and forward and back gently.
Completing this movement,
Allow your jaw to find a comfortable resting place,
Whether that's open or closed,
Whatever feels comfortable for you today.
Slowly and deliberately,
Allow your shoulders to move upward towards your ears and softly allow them to fall backwards in a circular motion.
Now,
Allow your shoulders to fall forward and gently rotate them forward in a circular motion.
When you feel called,
Bring quiet and stillness back to your body.
With your arms gently hanging by your sides,
Begin to shake out your hands,
Rolling your wrists forward and back,
Or even in a figure-eight pattern,
Whatever feels good and right for you in this moment.
When you feel ready,
Allow your arms to return to your sides gently.
Back to your inhalation and your exhalation,
The way you began this meditation.
Begin by inhaling two,
Three,
Four,
And gently exhaling,
Allowing your breath to slightly part your lips,
Forming the quiet pah sound as you exhale two,
Three,
Four,
Five,
Six.
Inhaling two,
Three,
Four,
And exhaling five,
Four,
Three,
Two,
One.
Inhaling two,
Three,
Four,
And exhaling five,
Four,
Three,
Two,
One.
Inhaling two,
Three,
Four,
And exhale five,
Four,
Three,
Two,
One.
Inhaling two,
Three,
Four,
And exhale five,
Four,
Three,
Two,
One.
Inhaling two,
Three,
Four,
And exhale five,
Four,
Three,
Two,
One.
When you feel ready,
Return to your natural breath pattern and begin to open your eyes and reorient to the room gently.
As you move through the remainder of your day,
Carry this grounded and relaxed feeling with you.
And should dysregulation begin to arise,
Return to your favorite of these movements to ground back into the present moment.
Namaste.
