Hello and welcome to this meditation.
My name is Marie-Laure.
For this meditation,
I invite you to lie down.
Find the support for your head.
And you can place a pillow or a bolster under your knees.
If you're not quite ready to be still.
You can shake your hands a little bit,
Maybe roll your ankles in one direction and the other.
Roll your head from side to side.
And then when you're ready,
Just stop the movements.
Let the flow welcome you.
Let the back of the head be heavy.
Moving your attention to your forehead.
And the middle of the brows.
If your eyes are not closed yet,
Just let your eyelids be heavy.
Let them be soft.
Then add a soft smile at the corner of the eyes that helps to relax the areas around the eyes.
Then move your attention to your bottom jaw.
Drop it a little.
Maybe you'd like to move the bottom jaw from side to side.
To release a bit of tensions as well there.
And if you're not congested,
Leave your lips together and leave a gap between your top and bottom teeth.
And then just check in.
Are there any emotional or physical tensions in your body?
Maybe ask them permission to relax.
And tell them they are safe.
Sending few breaths towards those areas.
Breath of kindness.
Leaving your back heavy.
On the surface beneath you.
The back of the pelvis.
Your legs.
Into your heels and feet.
And today we're going to place the hand towards our navel,
So near the belly button,
Just underneath.
And we're going to send the breath there.
So without forcing,
Let your belly rise as you breathe.
And let it gently come back down as you breathe out.
Feeling your skin expanding under your hand as you're breathing.
And gently contracting back down as you breathe out.
And can you try to extend your breath in and extend your breath out the same amount or if you can a little longer.
Don't force it,
Let it happen naturally.
We're going to stay here a little longer.
And of course during this time your mind is going to start to chat to you And that's completely normal,
That's the role of the mind Or can you just simply come back to the breath?
To your hands rising as you breathe in.
And your hands coming back down as you breathe out.
Belly expands as you breathe in.
Belly comes back down as you breathe out.
If you want to stay here a little longer,
Stay.
If not,
Start to deepen your breath through the nose.
And let it go through the mouth.
In a side if you can.
And again,
Do that twice more,
Breathing through the nose.
Let it go through the mouth.
And one more time on your own time.
Inviting movements in your toes and ankles,
In your hands and fingers.
Maybe moving your head from side to side.
And then bending your knees towards your abdomen.
Stay there and take a breath in and out.
And a breath out.
Maybe you like to stretch your arms behind you.
And then place your hands onto your shins and rock from side to side.
And just roll onto any side,
Your right or your left.
And before sitting back,
Just take a few breaths there.
Thank you very much.
I hope you enjoyed this meditation.
Goodbye.
