Find a comfortable position where you can be undisturbed,
Either sitting up or lying down.
Once you're ready,
Start to breathe as deep into your stomach as possible,
So you feel that your stomach is expanding on the inhale and collapsing on the exhale.
We do it together.
Breathe in on three seconds.
One,
Two,
Three.
Hold your breath and exhale for seconds.
One,
Two,
Three,
Four.
We do it again.
Inhale.
One,
Two,
Three.
Hold your breath.
Exhale.
One,
Two,
Three,
Four.
We do it again together.
One,
Two,
Three.
Hold your breath.
And one,
Two,
Three,
Four.
I invite you to take in as much air as you can through your inhale.
And then on the exhale,
We sigh it out together.
Inhale.
Exhale.
We do it again.
Maybe you're shy to put sound on your exhale,
And that's okay.
The sound calms your nervous system.
Try to do it one more time on your own.
I invite you to keep breathing as deep and as long and slow as possible.
I now invite you to check in with yourself and your body.
What are you noticing?
Maybe you notice the surface that you're seating or lying on.
Do you feel any sensations in your body?
Just observe them without changing anything.
Be curious about them and what you are observing.
While still breathing,
With deep inhales and longer exhales,
I now guide you through a body scan.
I invite you to notice your head and your face and check in with your throat and your neck,
Your shoulders and your arms.
How do they feel?
Check in with your chest,
Your stomach,
Noticing the air in your stomach and in your chest.
From your breath,
What about your back,
Your lower back,
Your hips,
Your pelvis?
Then check in with your legs and your feet.
And if it feels uncomfortable to feel your body,
Then imagine that you sigh the discomfort out with your exhale.
Keep breathing and come back to the long inhales and the longer exhales.
I invite you to move your jaw from side to side and open your mouth wide.
Is there anything else your body is calling for?
Feel into that a movement,
A sound or something else.
During the day,
We tend to forget to take breaks and to check in with ourselves.
By checking in with yourself and observing your body,
It helps you to calm down and to recognize your body and its signals with time and with practice.
You get better at noticing your needs and these signals.
I invite you to put your hands on your heart and feel your heartbeat and how your palms are creating heat on your chest.
Maybe there is something you want to say to yourself,
An affirmation or to make you feel seen or recognized by yourself.
And say whatever comes to your mind and if nothing pops up,
That's okay.
It will come with time and practice.
Practicing listening to your intuition.
I invite you to repeat after me,
Still having your hands on your heart.
I see you.
I feel you.
I love you.
If you feel a call to say another affirmation,
Please do so.
Still noticing your breath and coming back to your breath when your thoughts drift away.
It's not about not thinking or not having thoughts.
It's about noticing them and come back to your breath and your focus on your body.
Before finishing the meditation,
I invite you to check in with your body and the signals that you felt before one last time.
Without changing them,
But noticing them.
Know that your body's signals are not dangerous.
It's your body's way to get your attention.
They are a messenger from your body.
Once you feel ready and before finishing the meditation,
I invite you to thank yourself for taking time to take a pause,
A break and to check in with yourself.
You can keep lying or being seated.
Then slowly wiggle your fingers and your toes and start noticing any sensations in the room where you are seated or lying down.
It can be sounds,
Smells to help you to come back from this meditation.
When you feel ready,
Then gently open your eyes.
Thank you for listening.
