Welcome.
Thank you for clicking play and taking time for yourself.
I'm Heidi and this is a short meditation to help you connect with your feelings in a simple way.
Take a moment to arrive just as you are.
Maybe grab a pillow or a blanket so you can access a comfortable position today.
You might choose to keep your eyes open with a soft gaze down.
You might even decide to close your eyes.
There's no right way.
Just your way.
Choosing what helps you feel comfortable.
What helps you stay present?
For your mindfulness practice.
Now start to notice the support beneath your body.
Whether you're seated or lying down.
Just feel your weight settling.
Maybe allow your shoulders to drop slightly.
And now bring your gentle awareness into your belly.
Into your deep lower belly and hips.
Notice if there's any tension,
Any gripping.
There today.
And if it feels okay.
Welcome in and exhale.
It helps you perhaps release a little lower belly tension.
When we move through our day with emotions,
Sometimes this area of our body just naturally,
Unconsciously will grip for us.
It's a protective thing.
But in this moment.
As you're settling in.
Supported in your practice.
You can allow a little more softness,
A little more space here.
And nothing to force,
Nothing to rush.
Maybe gently with each breath.
On the inhale,
That smooth,
Steady breath in,
Expanding outward.
And very gently downward and upward.
And as you exhale,
There's a softening,
A returning home.
Without tension.
And then it flows right back into an inhale.
Inhale,
Body naturally expands and fills top of the head.
Bah-duh.
Exhale,
Releasing breath.
Softening back to center.
Notice what you notice.
Being human and this body that we have.
We feel our emotions.
We might label our emotions as excitement,
Frustration,
Joy,
Stress,
Anger,
Happiness.
Sometimes we have several of them all in the same hour.
Emotions are part of life.
They're part of telling your story and validating your experience.
They move through us and make waves or tides.
Sometimes those sensations feel quite low and subtle.
Sometimes it's like a high tide,
Rich,
Full current.
And other times very content.
A nurturing lull.
To the rhythm of emotion.
I will offer a short phrase that you could layer into this moment.
You might whisper it.
You might think it quietly.
Or simply let the words land in your body.
There's no pressure to make it fit right or to believe it perfectly.
It's an invitation to notice and feel how it lands in this moment today.
Today's reminder.
My feelings matter.
I can notice them.
Without getting stuck in them.
It's okay to feel what I feel.
And flow through my day.
Let the words settle.
And again.
My feelings matter.
I can notice them.
Without getting stuck in them.
It's okay to feel what I feel.
And flow through my day.
Coming back into your body.
Back into your breath.
Feel the inhale arrive.
And exhale,
Release.
If it feels comfortable,
Allow your exhale to be slightly longer.
Let's flow through four breaths together.
Inviting in the essence of today's reminder.
To maintain focus,
You can gently press your thumb to one finger with each breath.
And now we begin.
Thumb to index finger.
Inhale.
It's OK.
Exhale.
To feel.
Thumb to middle finger.
Inhale,
It's okay.
Exhale to feel.
Thumb and ring finger.
It's okay.
To feel.
Thumb and pinky finger.
It's okay.
To feel.
Breathe in smooth and full.
Soft sigh out,
Let it go.
Notice what you notice now.
Validate your experience.
Sense your body again and let your belly soften with your breath.
Notice if any tension flowed back in.
That's okay.
Mindfulness is noticing.
Each passing breath is an opportunity to welcome a little more ease.
My feelings matter.
I can notice them without getting stuck in them.
It's okay to feel what I feel.
And flow through my day.
As you continue with your day,
I wish you ease and flow.
Thank you for listening and taking time for yourself.
Om Shanti.
Peace.
