Hello and welcome to Inner Haven I am Megan,
And I invite you to step into this sacred space of care.
Today we will be doing a practice for calming,
Caring,
And coming home to your body.
A peaceful pause.
A nervous system reset Before we start,
I would like to invite you to resource yourself.
What this means is just to take a second and ask yourself what you need right now.
What you need to feel just a little bit better and that will help you be more present for your meditation.
Maybe you need to stretch,
Put on some socks,
Tink.
Just noticing what may make you feel 1% more comfortable.
Just really starting to build the habit of asking yourself,
What do I need right now?
Feel free to pause the meditation and come back when you feel fully resourced.
Before shutting down your eyes Find a position that feels supportive for you.
Seated or lying down will work for this practice today.
Now.
I invite you to slowly start to look around your space ever so slowly letting your eyes glide over whatever they come into contact with.
Not judging what you're looking at.
Just simply allowing it to be here with you.
Noticing little details that you may not have noticed before noticing the texture of the rug or the couch or pillow noticing the colors that are alive in the room.
Being sure to take in your entire space slowly mindfully.
And without judgement.
Looking ever so slowly behind you.
Below you.
And above you.
When you feel complete with this practice of orienting.
Feel free to shut down your eyes if that feels good to you.
If that's not available today,
That is totally fine.
A soft gaze will work here too.
Take a few moments to arrive.
Letting your body be held in whatever way feels best today Let yourself settle just as you are.
There's nowhere to go.
Nothing to fix.
Just this breath.
Just this moment.
Begin by simply noticing noticing what's alive for you.
And your sensations right now.
Maybe it's the sensation of air on your skin.
The way your body makes contact with the surface beneath you.
By a presence of this moment.
Simply being present and noticing.
What your senses are experiencing.
Let's breathe together.
Gently inhale through your nose.
And exhale softly through the mouth.
Again inhale.
And exhale.
One more time.
And help.
And exhale.
If it feels nourishing for you,
Let a simple intention arise.
Maybe something like,
I'm here to support my body.
I welcome ease.
I give myself permission to rest.
Or simply breathe here.
Your body already understands.
We'll move on with a soft,
Steady breath practice called box breathing.
A rhythm that gently supports your nervous system When you're ready,
Exhale all the air out of your lungs.
And inhale for two,
Three.
Exhale to release.
Inhale 2 4.
.
.
2.
.
.
3.
.
.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Continue this rhythm on your own for a few moments.
Finish up this last round of box breathing that you are on.
And release any control of your breath.
Letting it return to its own rhythm noticing how it feels to simply breathe.
If it feels good to you.
Let your hands find a home on your body.
May be on your heart.
Your belly,
Your thighs.
Whatever feels most supportive here.
We'll move into a gentle body scan.
A loving check-in with each part of you.
Starting with your feet Feeling your toes wiggling them,
Waking them up.
Bringing your awareness to the soles of your feet Feeling them press into any surface.
Feeling the heaviness or lightness of your feet.
Letting them soften Bring awareness up through your ankles.
Your cat.
Your knees.
Setting your breath here.
Allowing it to clear away any tension or unease in this area.
Moving up to your thighs.
Your hips.
Your lower back.
Inviting ease.
Now letting your awareness trickle up to your belly.
Your ribs.
Your chest.
Allowing your breath to soften each area of your body.
Allowing yourself to melt into your surface.
Moving up to your shoulder your arms.
Your hands.
Maybe giving them a gentle shake if that would feel good.
Moving upward still.
Bringing your awareness to your neck.
Good job.
Your face.
Allowing the tongue to fall away from the roof of your mouth.
Maybe hang your mouth open just a bit.
Noticing the space behind your eyes moving up to the crown of your head Just noticing what's here.
Allowing E.
There's nothing to pick.
Just presence.
Just breathing.
Just being.
If it feels good,
Imagine roots growing from your feet into the earth.
Feel the steady support of the ground beneath you Let it hold you.
You are safe to release.
You are allowed to rest.
You Let your breath be your companion here.
As you inhale.
Silently whisper.
I am here.
As you exhale.
Say,
I am sick.
Inhaling,
I am here.
Exhaling,
I am safe.
Sticking with this breath pattern and mantra for just a few moments.
If your thoughts wander,
That's okay Just gently come back to your breath or the phrase.
Begin to slowly return to the room.
Wiggling your fingers and toes.
Gently stretching if that feels good.
Letting your hands rest again on your body.
Offering yourself a quiet thank you.
For showing up.
Thank you for listening.
And for caring for your nervous system.
Whenever you feel ready Slowly open your eyes Thank you for taking the time to practice with me today.
