Welcome to this guided meditation.
This practice is here for you whenever you feel the need to pause,
To release what's been and to return to yourself with a sense of clarity and ease.
Whether you've come to mark the close of a month,
The middle of a week or simply a moment in your day,
This is your time to reset,
A chance to breathe deeply,
To soften what you've been carrying and to make space for what lies ahead.
All you need to do is arrive just as you are and let this meditation guide you gently back into balance.
Let's begin by allowing yourself to arrive.
You don't have to change anything.
You don't have to fix anything.
Simply sit back in your chair or sit on your cushion or even if you want to lay down in your bed,
Just rest your hands gently where they feel most comfortable and let your spine rise naturally,
Straight but not stiff and shoulders relaxed,
Eyes gently closed or you may soften your gaze.
Take a moment to let your body be still.
Let the external world slow down even just a little.
You're here now and that's enough.
Begin to notice your breath.
No need to deepen it.
Just become aware of the natural rhythm moving through your body and exhale.
Let the inhale lift you gently and let the exhale ground you down at your own pace.
Notice where you feel the breath most.
Maybe in your chest,
Your belly,
Perhaps the cool air at the tip of your nose.
If thoughts start to pull you away,
Just come back,
Noticing,
Inhaling,
Exhaling.
That's all you need to do.
Now,
Let the breath begin to lengthen just slightly.
We'll inhale for four and exhale for six a few times and I'll count.
Take a deep breath in and release it and then we'll begin.
So inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
And you can continue that if you'd like.
Inhale and exhale.
So let this be your anchor right here,
Wherever you are.
There's nowhere else to be but right here.
If you're ready,
Just return back to your normal rhythm of breathing.
Now,
Let's shift into a body scan,
Bringing mindful attention to each part of your body.
Start with the top of your head,
Bring your awareness there.
Notice any sensations,
Tingling,
Warmth,
Even numbness.
Let the forehead soften,
Your eyebrows release,
Soften your jaw,
Unclench your teeth.
Let the tongue rest easily in your mouth,
Maybe even swallow gently.
Bring your attention to the neck and shoulders.
Notice how they feel.
Is there any tension,
Any weight or holding?
You don't need to force it away.
Just breathe into it.
You can allow your shoulders to melt down away from your ears.
Just invite space between your shoulder blades.
Bring your attention now to your arms.
Upper arms,
Your elbows,
Forearms,
Wrists,
Your hands.
Notice if one hand feels different than the other.
Just allow fingers to relax and let them be still.
Now,
Gently move your awareness to the chest.
Notice your breath rising and falling.
Feel the expansion and then the release.
Allow the breath to move down into the belly,
Softening with each breath out.
Let go of any need to hold it in.
Bring awareness now to the back.
The upper back,
The middle back,
All the way to the low back and sacrum.
What sensations do you notice here?
Maybe tightness or warmth.
Maybe ease.
Just breathe into the areas that feel tight and let gravity help you soften.
Now,
Shift your awareness to the hips and pelvis.
Feel the support beneath you.
Notice the contact between your body and the seat.
Do you feel grounded?
From the hips,
Move your awareness through the thighs,
Quads in the front,
Hamstrings in the back.
Notice the knees,
The shins,
Calves,
All the way to the ankles.
Feel into the feet now,
The heels,
The balls of your feet,
The toes.
Maybe give them a little wiggle.
Feel the entire surface of the feet grounding you.
Now,
Take one full breath,
Feeling your whole body head to toe,
Held,
Supported,
Present.
As we near the close of this meditation,
Just take a moment to notice where you are right here,
Right now.
Whether it's the middle of the week,
At the month's end,
Middle of your day.
Just notice without judgment.
Observe.
How's your energy?
How's your energy?
What feels clear?
What feels clear in this moment?
What feels unsettled?
What feels unsettled?
If there's anything unfinished,
Notice it without needing to fix it.
You don't have to have all the answers.
This pause is enough.
You've taken a moment to check in,
To be with yourself in a different rhythm than the rest of the day.
And this is your reset.
A small shift inward so you can move outward with more intention.
Take one more deep breath in.
And slowly breathe out.
Begin to bring small movements into your fingers and toes.
Maybe roll your shoulders gently.
And when you're ready,
You can flutter your eyes open.
Notice how you feel now.
Mind a bit quieter.
Body a little more present.
Thank you for taking this time today.
As you return to the rest of your day,
Know that this calm is something you can return to at any moment with just a breath.
