When you are ready,
Let's get started in a comfortable position for your meditation.
Whatever feels good in your body today doesn't have to be a fancy meditation pose.
You can sit in a comfortable seat,
Cross leg or kneeling.
You can sit in a chair.
You can lie down.
Whatever feels safe and supported for you right now.
If you are sitting in a chair,
Make sure your feet are flat on the floor.
If you're lying down on your back,
It may feel good to bring a bolster or pillow under your knees to ground your lower back.
If you're sitting cross-legged on the floor,
It may help to bring a blanket or a cushion under your seat just to tilt your hips forward a little bit so you can sit with a tall spine.
Whatever works for you,
Let your body start to get comfortable and soften into this pose.
Let your hands rest comfortably wherever they naturally land.
Maybe on your lap,
On your thighs,
On your sides.
Your fingers are soft.
Start to soften through your body.
Soften the muscles of your face.
Unclench your jaw.
Soften your forehead,
Your eyebrows.
Let your shoulders fall away from your ears down your back.
You can soften your gaze or close your eyes if that feels good.
And just starting to arrive here.
Setting your day aside and coming to this moment right here right now.
And allow yourself to just be here in this moment.
Being here and breathing.
I'm going to start by taking three cleansing breaths.
Take a deep breath in through your nose.
Then open your mouth and slowly sigh it out.
Let it all go.
Good.
Two more like that.
Deep inhale through your nose.
Open your mouth.
Sigh it out.
Last one.
Deep breath in.
And exhale all the air out through your mouth.
Good.
Now we're going to take a deep breath in.
Shift into a slower rhythm of breathing.
You can softly close your mouth and just breathe through your nose if that feels good.
I will count the breath.
We're going to inhale for a count of four and then exhale for a count of six.
So our exhales are going to be a little bit longer than the inhales.
So we're going to get started.
Inhale for one,
Two,
Three,
Four.
Exhale for six,
Five,
Four,
Three,
Two,
One.
Okay.
Five more times of that.
Inhale for one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Last one.
Inhale one,
Two,
Three,
Four.
Exhale for six,
Five,
Four,
Three,
Two,
One.
Okay.
Now let your body just come to its natural rhythm of breathing.
Letting your body breathe for you.
Not trying to control it or change it.
Breathing in and out of your nose if that feels comfortable for you.
Just letting your breath become steady,
Easy.
Allowing your breath to tell your body that it's safe.
It's settled now.
With every inhale,
Feeling your body expand.
With every exhale,
See if you can let go and soften just a little bit more.
Now starting to bring your attention down to your feet.
Feel the contact of your feet on the floor or if you're lying down,
The weight of your heels on the floor.
Just noticing the pressure,
The grounding,
The contact point with the support under you.
Noticing your feet anchoring you to the earth.
And then letting your awareness spread wherever it's touching the ground.
Feeling the support underneath you,
Holding you.
Nothing for you to do.
You're just being held comfortably.
By the earth.
Let the sense of feeling supported travel up your spine.
Imagine your spine starting to lengthen just a little bit.
You don't need to force or move anything.
Just thinking about your spine,
Feeling a little bit longer,
A little bit more at ease and open.
Letting the muscles around your back soften.
And starting to scan your body slowly from your feet all the way up to the crown of your head.
Just notice any tightness or discomfort.
You don't need to fix anything or change anything.
Just notice it.
And then see if you can send your breath to that area in your body that's feeling a little tight.
And offering it a little bit more space as you exhale,
Maybe softening a little bit more.
Letting your breath move through your body like a soft warm light.
Loosening and opening and softening any area that feels tense.
Imagine your inhale bringing a little bit more space.
And your exhale a little bit more release.
Noticing your body expand as you inhale.
And soften as you exhale.
Now tuning into the rhythm of your breath.
Just notice the air as it enters your nostrils.
Feeling the coolness of the air as it enters your nostrils.
And then noticing the air a little bit warmer as it exits your nostrils.
Nothing to do,
Nothing to change or control.
Just feeling your breath move in and move out.
Cool air moving in.
Warm air moving out.
With the next few breaths start to imagine gentle roots growing from the soles of your feet.
Growing slowly and steadily.
Moving down into the earth.
And strong.
Making you feel grounded and warm.
And more stable and connected to the earth.
With every inhale feel this connection starting to strengthen.
With every exhale feel your body getting a little bit heavier.
Not in an overwhelming or draining way.
But in a comforting and supporting way.
Like you're part of the earth and the earth is holding you and supporting you.
Making you feel a little bit more stronger.
Just like a tree with deep roots.
Standing strong.
And steady.
Like a mountain connected to the earth.
It's supported,
Steady and centered.
Let this supported,
Grounded feeling move through your whole body.
Through your legs,
Your spine,
Your belly,
Your chest,
Your arms,
Your shoulders,
Your neck.
Your jaw all the way up to the crown of your head.
Feel your body strong and steady.
And notice this feeling and how it affects your thoughts.
Supporting and calming your thoughts.
Noticing the strength that the earth is giving you.
Take a moment to feel the space around you.
Notice any sounds without needing to follow them or label them.
Feeling the air on your skin.
Your breath moving in and out of your nose.
And letting your mind quiet down.
Just being here grounded and present.
If it feels right for you,
Silently say to yourself,
I am grounded.
I am supported.
I am safe.
I am present.
I am home.
And let these words land.
Notice how they feel in your body.
Take a deep breath in through your nose.
And slowly exhale all the air out.
Let it all go.
When you're ready,
Start to bring some gentle movement back to your body.
Maybe wiggling your fingers,
Your toes.
Maybe gently rocking your head from side to side.
Rolling your shoulders up towards your ears and down your back.
Waking up your body.
If it feels good,
Starting to open your eyes.
Take in the lights,
The colors,
The shapes around you.
And just notice how you feel.
Just noticing your body,
Your thoughts.
Noticing any emotions or feelings.
No need to analyze or label them.
Just noticing them.
When you're ready,
Bring your hands to your heart center.
And bow your head to your hands.
And thank yourself for taking this time for yourself and for your practice.
Bring your thumbs to your third eye,
The space between your eyebrows.
May your thoughts be kind.
Thumbs to your lips,
May your words be caring.
And thumbs to your heart center,
May your heart be filled with love and gratitude.
Thank you for practicing with me today.
Namaste.
