Welcome,
My loves.
Let's begin by settling into a position that feels supportive and easeful for you today.
Find a seat that your body agrees with right now.
You're welcome to sit on a folded blanket,
A meditation cushion,
Directly on the floor,
In a chair,
On a sofa,
Or even lying down if that's what you need.
If you have the capacity to sit upright,
I gently encourage that today,
Simply because we'll start with a bit of breathing and an open,
Lifted posture can feel helpful.
That said,
Corner where you are and choose what feels right.
When you're ready,
Softly close your eyes and allow my voice to guide you.
There's no need to visualize anything specific during this practice.
Just listening is enough.
You can always open your eyes if you need to orient yourself again.
Thank you for allowing me to hold this space for you.
Take a moment to let your shoulders melt downward.
You might make a small adjustment or two to lengthen your spine slightly.
Then,
Imagine the very top of your head gently floating upward as if suspended from above.
Your body is effortlessly hanging beneath that point of lift.
Here,
You may sense an upward expansion through the center of the body while everything else softens and releases.
The shoulders are heavy.
The hips are grounded.
The arms and legs relaxed.
And just like that,
The practice has already begun.
Notice what's happening to you.
Are you shifting or fidgeting?
Is your mind hopping from one thought to another?
If so,
That's completely okay.
This is the practice.
There's nowhere else you're meant to be right now.
Gently smoothen the skin of your forehead.
Unclench the jaw.
Let the face soften.
Together,
We'll begin to deepen the breath,
Slowly and kindly.
See if you can keep the rest of the body still,
Allowing movement to arise only from the natural rhythm of breathing.
Little by little,
We release unnecessary motion and invite the attention inward.
On your next breath,
We'll land in the inhale and stretch out the exhale.
I'll guide you through a few rounds.
Inhale for 6,
5,
4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Again,
Inhale for 6,
5,
4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Now,
Continue on your own.
You can keep counting if it feels supportive or you can let go of the numbers entirely.
The intention was simply to invite more spaciousness into the breath,
Especially into the exhale.
Finish the breath you're on and then gently release the technique.
Allow your breathing to return to its natural,
Effortless rhythm.
No controlling,
No adjusting,
Just observing as you rest in this seated meditation.
Bring your awareness back into the physical body.
With ease,
Invite a little more length through the spine,
Lifting softly from the crown of the head.
Begin to notice sounds around you,
Near or far,
Without needing to label them.
When you're ready,
Gently open the eyes,
Bring the palms together at the heart.
Take a deep breath in and as you exhale,
Simply notice how you feel in this moment.
We'll close with a quiet,
Respectful bow.
Inhale and exhale as you bow.
Thank you for practicing with me.
I'll be back with you again soon.
