Aloha and welcome back.
A meditation to quiet the mind and free the body.
This is a space to soften.
A few minutes to quiet the thinking mind and remember what it feels like to live in the body.
I invite you to create space for stillness,
For your breath,
And for the silent knowing that lives beneath the noise.
I'd like for you to begin by softening your gaze or closing your eyes all together.
Bring your attention gently to your breath.
There is no need to change it,
Just simply notice.
As you inhale slowly,
Feel the sensations as the breath fills the body.
And as you exhale,
Releasing the warmth,
The fullness that fills you up.
Let your breath lead.
Let it soothe.
Now I invite you to take this breath a little bit deeper.
Drawing it in through your nose and slowly out of the mouth,
Finding your own rhythm.
With each breath,
Feel the mind quiet.
As your breath softens,
So do your thoughts.
With each exhalation,
Imagine yourself releasing the tension,
Releasing any thought,
Releasing effort.
Take your time here.
Dropping into the body,
Dropping into the breath.
Now I'd like for you to shift your awareness to the crown of your head.
We're going to slowly move through a body scan.
So start by softening your forehead.
Any tension in the face that you might be holding,
Go ahead and release that now.
Perhaps you unclench your jaw.
Release the tongue from the roof of your mouth and soften those tiny muscles in your throat and down the back of the neck.
Begin to drop your shoulders and allow yourself to feel soft.
Allow the belly to expand and contract with each breath.
Feel into gravity that's holding you,
That's keeping you still.
There's really nothing to do.
Just allow yourself to be.
Allow your arms to hang heavy.
Your hands can be by your side or gently placed in your lap.
Slowly work your awareness down towards your center,
Into your hips,
And gently down your legs.
Allow this softening,
This relaxation to flow all the way out through the soles of your feet.
So let this energy pass through your entire body.
Imagine a sense of flowing,
Your body as a river.
And everything you've been holding is now slowly being carried downstream.
And I'd like you to feel into your body as this ever-present flow of energy.
Space of freedom.
Sinking into trust,
Not needing to control,
But softening into this place where you can listen.
So as you do so,
What does your body need in this moment?
Is your body asking for stillness?
Or perhaps it's movement.
It could simply be another deep breath.
I encourage you to trust its cues.
Even a small shoulder roll or placing one hand on your heart.
Sometimes a deep sigh can be a doorway to release.
Whatever it is for you,
Just allow yourself to stay here for a few moments.
Be in your body.
Soften the mind and trust what you're feeling.
There is no right way to be.
Simply presence.
Simply breath.
You may rest in this space as long as you'd like.
And now I'd like you to take one final breath in.
Before you return to your day,
Remember this.
When you quiet the mind,
The body remembers its freedom.
And you are free to move.
You are free to feel and to be.
Thank you for sharing this moment with yourself.
Continue to breathe.
Continue to move slowly and with intention.
Namaste.
