Hello my friend.
And welcomed this meditation.
Find a comfortable seat.
And when you're situated.
You're welcome to close your eyes.
Or softly lower your gaze.
Take a deep breath in.
And release.
Another deep,
Intentional breath in… Breathing in groundedness.
Steadiness.
And informing your body that there is nowhere else to be.
But right here.
And as you exhale,
Release any stress that you're carrying with you from your day.
Let go of anything that may be causing your mind to wander.
Or your body to feel tense and flighty I invite you to take your hands.
And place them on your legs,
Palms facing down.
Gently put pressure on your legs,
Pushing them down into your seat.
Physically grounding yourself into this space feeling the warmth of the palms of your hands on your thighs Feeling the comfort the steadiness of being physically pushed into this space.
Feeling the support of the seat beneath you You're welcome to take the palms of your hands and put them on your arms.
Crossing your arms in front of you,
Grabbing each arm with each hand and squeezing up up up your arms towards your shoulders coming back down,
Squeezing back down your arms,
Over your forearms.
Bringing your hands together,
Interlacing your fingers and squeezing as hard as you can.
And release.
Allowing your hands to fall,
Palms open,
Resting in your lap.
Deep breath in.
.
.
And release.
For the next few minutes.
The only thing you need to do.
Is just be.
Notice the feeling of your breath as you inhale and exhale.
Listen to the sound of the music.
Noticing if you can.
Pick out different instruments,
Different tones.
Different rhythms.
And if your mind begins to wander.
.
.
Gently,
Without judgment,
Redirect your thoughts and your focus back to the feeling of your breath.
Entering your lungs.
And releasing back into your space.
And if you find it hard to return to your breath You are very welcome.
To listen and focus on the music instead.
Your only goal history turned this moment.
If your mind begins to wander.
Deep breath in.
And release.
Another breath in… And exhale.
My friend,
It is time to return.
To the rest of your day.
Begin wiggling your fingers and your toes.
Slowly bringing energy back into your body.
Maybe put your arms over your head,
Stretching tall.
You're welcome to place your hands on your heart center.
Spending one final moment.
Feeling into the energy of being here with yourself,
With your breath.
With the music.
A final deep breath in… and release.
And when you are ready.
.
.
Slowly open your eyes.
I see you.
I love you.
Until next time.
