Good morning.
My name is Paige Lee and it's wonderful to have you here.
Let's take a moment here to simply arrive to this moment.
Settling in.
Whether you're seated or lying down.
Take this as an opportunity to truly arrive.
So scanning the body for any sensations or any wiggling that needs to take place maybe slight rolls of the neck A few rolls and wiggles of the shoulders,
Maybe a settling as you anchor deep down into the torso,
The trunk of the body,
Or into the sits bones,
Into the legs.
Whatever places in which the body is connecting to the surface beneath you,
Allow yourself to take some wiggles to set even heavier and connect further into those places.
Sometimes it can be challenging for us to arrive to a place of meditation or mindfulness or centering and to jump right into it.
And so extending yourself permission to take those necessary movements.
To create more comfort,
More ease,
More permission,
More connection.
And that then opens the doorway to an easier transition towards stillness.
And want stillness is beginning to feel just a little more comfortable for you here.
Start by drawing awareness towards the breath.
Noticing how the inhales travel in through the body perhaps through the nostrils and then seeing where they lead where they land where it feels stuck,
Where it feels easy.
For the breath to enter and travel into the body.
And then noticing how the exhales take place in your body.
What does that feel like?
Where do you notice the sensation starting?
Where does it travel?
And how does that breath,
That exhale,
Exit the body?
It's very subtle and very profound to tune into these nuances here.
This is all part of what's called interoception.
Listening within,
Tuning in to the sensations that are already happening.
They're already taking place in the body.
But now,
We're in the driver's seat.
We get to observe,
Witness,
Explore,
Notice.
There's no right or wrong answers here.
Truly,
This is an opportunity of life.
Allowing.
Allowing what's here to be what's here.
And letting that be okay.
So as you observe the breath for a few more rounds of those inhalations and exhalations.
Allow this to be a moment that communicates a new sense of acceptance.
A sense of safety.
A sense of trust that you're building with yourself.
Recognition.
Meeting yourself right where you are.
And it's in that space.
When we can honor right where we are.
That the body often begins to soften even further.
And when the body can soften and settle.
Then the breath naturally begins to elongate.
The inhales become a bit longer and sweeter.
And the exhales become fuller and more satisfying.
As the body makes the transition out of the stress state.
And into the peace state.
The part of our parasympathetic nervous system.
That feels safe.
Take a few more rounds of breath here,
Simply observing.
And his subtle changes that are taking shape here for you in mind,
Body,
Heart,
And spirit.
And on your next inhale,
Physically feel for the breath to expand through the ribs,
Creating a lot of space between each individual rib.
And then on the exhalation,
Feeling for the ribs to contract.
As you empty the body of breath completely.
And again,
Inhale to fill the lungs,
Expand through the ribs.
And then exhale releasing to contract and empty.
Another one just like that,
The biggest yet to fill,
Fill,
Fill,
Expanding and broadening through the heart space,
Expanding the ribs here.
Then as you exhale,
Soften and settle and fully release,
Dumping that breath out.
On this next breath in here.
Maybe you notice that there's a new layer that we get to add on,
Broadening through the ribs,
But maybe you experience a sensation of the breath entering the tip.
Or the middle part of the belly.
Finding expansion and inflation wherever it lands.
And then exhale as you allow that breath to empty and release completely.
Another one just like that,
Big breath in to fill,
Expand,
Broaden,
And explore.
And exhale to contract.
Release and cleanse the body.
Few more rounds just like that.
At your own pace,
Moving from a place of exploration and curiosity.
Building a deeper sense of compassion and acceptance.
To be right here fully.
Fully in breath.
Fully embody.
Fully in mind.
Be all the way here in this moment.
Observing now where the breath is traveling naturally.
Maybe it's taking a different shape.
Or a different temperature.
Maybe the experience of breathing here with yourself.
Has started to feel a bit differently as well.
Different does not mean bad.
Different is different.
Different provides contrast.
Contrast is incredibly important.
For building clarity,
New awareness.
Lessons,
And gratitude.
So if there are any agitations that are beginning to come forward in the body,
Come back to those wiggles.
Reminding the body that it's okay to feel the agitation and then make any shifts needed.
To settle and soften.
A little bit deeper right where you are.
Maybe you notice some clenching taking place in some parts of the body.
Softening through the feet and the legs,
The hips and the belly.
Softening through the shoulders and the neck and the jaw.
Releasing all tension in the cheeks.
The forehead.
Allowing the eyes to sink a little heavier into the eye sockets.
Maybe the tongue removes from the rough of the mouth.
Maybe you separate the teeth here,
Top from bottom.
And then continue to come back to those big,
Beautiful rounds of breathing.
Finding great purpose in the inhales.
And a deep peace in the exhales.
Softening and settling.
With every round.
From here extending a little love,
A little gratitude,
Channeling that beautiful feeling and emotion from the heart space here,
The center of your chest.
Taking a moment to sending it outward.
To a special person or a place or something you look forward to experiencing in your day-to-day.
Or something that really touched you yesterday.
There's no right or wrong way to do this.
The first person,
Thought,
Moment,
Or memory that comes forward is the exact right one for this moment right here.
And allowing that experience,
That warmth.
And feeling of love and gratitude to continue to build in the chest,
The heart space.
Allow it to grow and beam outward.
As it begins.
To blanket.
The rest of your body.
Sealing that in with a wonderful round of breath.
Inhale to fill and expand and fully permeate.
And exhale to soften and release.
And fully let go.
And then now extending that same level,
Those same wonderful warm feelings of love and gratitude.
Towards yourself.
For showing up this morning.
To this space to breathe and connect.
With the beautiful being that you are.
Recognizing.
The beauty that lives within.
Just because you are.
It doesn't have to be a reason.
For being worthy of recognition,
Permission,
Or acceptance.
You are worthy because you are.
You are worthy because you exist.
It's so easy to overlook ourselves.
In the process of love and gratitude.
Take a moment.
Be in this space fully.
With yourself.
The deeper we can be with ourselves and recognize.
The humanness.
And specialness.
Within.
We can more deeply recognize that same humanness and specialness in everyone else around you.
Friends,
Your family.
Your loved ones.
Take a few more rounds of breath here simply to seal all of this goodness in.
Connection.
Trust.
Love and gratitude.
For yourself and for others.
And imagine now for a moment beginning to zip up that wonderful energy.
In retaining this moment.
So that it's easy to connect with as you navigate the rest of your day.
Take another full round of breath here to truly bring some wonderful closure and completeness to this moment.
Baby begin to lift the corners of the mouth as you offer yourself a very sweet,
Gentle smile.
I wish you a beautiful rest of your day.
Thank you.
