Welcome.
I am so happy you're here.
This is a short meditation and breathwork practice that you can really come back to anytime you want to find some grounding,
Some space,
Some distance from whatever else is going on in your day.
So to begin,
Noticed how you arrived to this meditation.
Did you arrive with worry or intrusive thought,
Or did you show up with an ease,
An openness?
We go through most of our days not giving ourselves the time or space to really sit with what comes up for us,
To sit with our thoughts,
Our feelings,
Emotions,
Sensations,
And the many different energies we encounter throughout our day.
So give your mind permission here to relax by closing your eyes and finding gratitude for your breath,
For this body,
This life.
And as we begin to find our grounding here,
I invite you to complete these sentences in your mind.
In my body,
I feel.
What sensation?
In my body,
I feel.
And in my mind,
I feel.
What emotion?
In my mind,
I feel.
And sit with whatever comes up for you here.
See if you can be with it without judgment,
Honoring the present moment,
Letting go of what is not right here right now.
Now scan down the length of your body and notice if there is anywhere you are still holding tension and see if you can let it go.
I invite you to place a hand on your body where you feel your breath the strongest and get curious about your breath.
We breathe to find grounding and stillness and space and awareness in the present moment of what is.
Without trying to change anything,
Just breathe here.
And as you continue to get curious,
Notice the texture of your breath.
Is it shallow,
Originating from the chest or throat?
Or is it deep,
Originating from your belly and the base of your spine?
What does it feel like to experience your inhale and does it feel any different to experience your exhale?
And as you become more aware of the quality and rhythm of your breath,
Your outside world fades and brings you in closer connection with the experience of your inner world.
So take a deep breath in here,
Inhaling through your nose,
Drawing your breath into your belly and letting it rise up into your lungs and chest and exhale slowly out of your mouth to release.
Again,
Deep breath in through your nose,
Filling up your belly and exhale to let it go.
Maybe hear your shoulders melt a little more as you settle into this rhythm of slow breath.
Again,
Deep inhale,
Slow exhale.
Now return to the natural rhythm of your breath.
Keep breathing here and as we ease ourselves back into the day,
Take a moment to find some gratitude and thanks for showing up for yourself today and every day.
Finding gratitude and thanks to our bodies for showing up for us today and finding gratitude and thanks for our breath that shows up for us no matter what.
And thank you for being here with me.
Namaste.
