Welcome,
Please come find a comfortable position that allows you to be fully relaxed.
Gently close your eyes and take a slow deep breath in through the nose and an easy breath out.
Again,
Inhale deeply and exhale slowly.
Once more,
In and exhale slowly.
Feel the weight of your body on the surface beneath you.
Being held by the chair,
The floor,
The bed.
Just sensing the points of contact,
Your back,
Your legs,
Your hands.
And let's give in a little bit more to gravity.
Giving yourself permission to be heavy,
To be relaxed and to rest.
As you sit here breathing,
Bring your attention to the exhale.
With each exhale,
Allow the body to sink just a little bit deeper into the support beneath you.
Shoulders softening,
The space behind your eyes softening,
The jaw unclenching,
The tongue resting in the base of the mouth,
Letting the chest and the belly be soft.
On every exhale,
Sinking a bit deeper,
Letting go a bit more,
Arriving here just a bit more.
If the mind is busy,
That's ok,
You don't have to stop thinking,
You are just letting the breath and gravity do their work.
Letting every exhale be a release,
A softening.
Now shift your awareness to the center of the chest,
Noticing what the heart space feels like right now.
Letting your attention come home to the seat of the soul,
Just noticing what is present right now.
If thoughts arise,
Let them come,
The mind can do what it does,
But you are choosing to stay here,
Breathing and connecting to the heart.
Notice any sensations,
Feelings,
Thoughts,
Colors or memories that come up for you right now without becoming entangled in them,
Acknowledging whatever wants to come up while resting your awareness on the heart space,
Practicing non-attachment while staying curious for your present moment experience.
Notice the simplicity of being,
The body breathing by itself,
The heart beating by itself,
Life happening by itself.
Let this moment of rest be as uncomplicated as this,
Letting yourself be restful and relaxed while keeping your soft focus on the heart space.
Now,
With each breath in,
Notice new fresh energy,
Life energy entering your body,
Nourishing every cell.
With each breath out,
Feel yourself releasing tension,
Making space for that vitality to circulate.
Breathing in,
Noticing this fresh energy coming in.
Breathing out,
Releasing anything that wants to make space.
Imagine new life flowing in with each breath,
Filling the body from the core out to the extremities,
To the arms,
Legs,
Fingertips,
Toes,
Bringing fresh energy to every part.
And imagine a release of used up energy on the exhale.
Feel this new energy circulating in your chest,
In your belly,
Pelvis,
Hands and feet.
Life is moving through you.
Notice the life in your breath,
In your spine.
If it feels right,
Sense this subtle energy moving through your entire body,
Warming,
Expanding and recharging you from the inside out.
Now,
Let yourself rest.
And as you rest,
Imagine the body using this stillness to repair.
You don't have to do anything.
Rest is the medicine.
You are resting,
Restoring,
Supported by the life that is always moving through you.
Notice if there is a little bit more space inside now,
A little more energy than when you began,
Like the system has exhaled and reset.
As we are coming to the end of this meditation,
Begin to sense the room around you again,
The air on the skin,
The sounds around you.
And gently begin to deepen your breath,
Starting to bring small movements back into the body.
And when you are ready,
Open your eyes.
Thank you so much for practicing today.
Have a good day.
