Welcome to your practice,
And to this meditation,
Let Yourself Land.
A time to feel,
To notice,
And to just be.
A quiet pause.
A moment for you.
And time to settle into that deep sense of inner knowing within yourself that is always there,
Waiting for you to return.
Taking these first few moments to let yourself land.
To arrive into your space,
To find your way into your beginning,
Whether that's seated or lying down.
Take some time to feel supported in your chosen shape.
Take time to settle.
As you begin to notice what it feels like to be here today,
How you feel within yourself,
Physically,
Emotionally,
Energetically.
Whatever it is that you can notice,
Just simply notice.
And with that noticing,
Can you allow whatever it is that you have identified to be as it is,
Without the need to change.
Letting yourself land into the you that you are meeting today.
Holding space for the version of yourself that you are being met with today.
You are here and in this moment,
There is nowhere else you need to be.
Let yourself land fully into this moment.
Begin now to settle into your breath.
Let the breath be as it is.
Finding steadiness and ease.
Noticing the softness of the breath in the nostrils.
Notice the gentle expansion of the belly.
On your inhalation.
And let the belly softly fall away on the exhalation.
The gentle rise and fall of your chest as you breathe.
As you bring your awareness now particularly to the exhalation.
Letting yourself land deeper into this moment as the exhalation releases from the body.
Let the quietness of this moment sink deeper into your existence.
In the moments to follow,
I invite you to be with your breath.
And a simple technique of counting your breaths from 10 down to 0.
It's a simple pattern of inhaling 10,
Exhaling 10.
Inhaling 9,
Exhaling 9.
And if you lose count,
No need to worry.
Just acknowledge and start again.
I will leave you here now for a few moments to explore your breath.
Taking a moment now to notice how you feel.
How did that land?
Whether or not you got down to 0 or kept returning and starting again.
What it allowed you to do was take a few moments of quiet conscious breath.
Helping to calm the nervous system.
Helping to calm the mind.
I will leave you here now for as long as time will allow.
I hope that this practice has invited in a little bit more ease,
A little bit more calm.
Thank you for your practice.
