We are going to do an opening meditation.
You go ahead and find whatever position is most comfortable for your body today.
For me,
Sitting up on a folded blanket,
Knees.
Cross like this I quite enjoy this position but if you this bothers your knees consider sitting up on something higher or even sitting on your couch or coffee table for the opening meditation or wherever you are I don't you could be at your office Alright.
So closing down the eyes once you're all set and in your good,
Comfortable position.
We'll just begin by checking in with the body.
Noticing the hands and the arms,
Is there a way that they might be more comfortable?
So you can really feel like your shoulders are relaxed.
And then let that feeling of softness cascade down the body.
Of course we have to hold ourselves upright,
But can you relax the hips a little more?
Getting just a sense of the weight of your body releasing down.
You don't have to worry about sitting up perfectly straight.
And seeing the thighs,
The calves.
See.
Feeling where your body is touching something.
Does the weight feel even between the right and left side?
Very subtly thinking of expanding through the crown of your head with your next few inhales.
Maybe the body does.
Ever so gently lengthen up.
Feel your breath at your nostril.
Just that simplicity of the inhale and the exhale.
Meow.
Now we'll start to take a few deeper breaths.
So see if you can really feel your body grow and expand with each inhale.
And then let it fall out of an open mouth.
Just expanding to that point where it doesn't feel like work.
Another way to say it would be a gentle expansion.
Again,
You could even be making some noise on the exhale.
So again,
Letting it fall out of the mouth.
The power of simply breathing.
That's such a centering and grounding quality,
Bringing you back to yourself.
Let's keep breathing,
But this time adding a count.
And I'm going to let you choose your count.
You might start with a big inhale for three and an exhale for five.
Just follow your natural.
Breath capacity when it's just a little bit elevated.
Letting this be simple.
Keep counting for a few more breaths.
Last one.
Being here in stillness.
Your breath come back to its natural.
Shape,
I need to open and close the jaw.
Flopping the head to either side.
Back and forth.
Not pushing it Just the motion of it.
Smooth.
We'll bring down do a few neck roll I don't know if you can hear my cat.
He just chirped at some birds.
If you want to go around to the back,
If that feels good.
Give yourself a moment here to.
.
.
Really feel around.
What is the next?
Quality of sensation here.
Coming back to center,
Breathing in,
Lifting up.
And releasing.
Let's do that again.
