Get yourself into a comfortable position with both feet on the ground or if you're sitting cross-legged,
Letting your body be fully supported with your back upright and feeling comfortable.
Just paying attention to your breath as it moves in through your nose,
Filling your chest and stomach cavity.
And twice as long,
Exhale out through the mouth,
Repeating that breath a couple of times at your own pace.
Just bringing attention to your body,
Just noticing if there's any tightness in the muscles,
Your face or jaw.
Just invite them to relax.
Sometimes it can help to soften the back of the tongue,
Can also help quiet the mind.
If there's any constriction in the throat,
Just a simple invitation for it to relax and open if it wishes.
Bring your attention to your shoulders and neck.
Often we carry stress in this part of our body.
Just pay attention if there's any of that there for you and again,
Just invite it to relax and release if it wishes.
Dropping down into our chest cavity and our expansive heart.
Just taking a breath in and allowing that space to expand and give it more space,
Whatever you're holding in that space in your body.
Just to imagine that it's tiny as compared to all the expansiveness you have in your heart and your chest area.
Just allow yourself to feel that vastness.
Dropping down into your solar plexus,
That area right below your ribcage.
It's often the area where we move from,
So this feeling of forward movement.
If there's any holding or constriction there,
Just allow the breath to drop into it and bring it some ease.
Just allow yourself to feel your back body,
Your spine and back are always moving forward in life.
In this moment,
Just allow yourself to feel your back body and rest back into it,
Just opening up that space,
Allowing yourself to feel fully held in this moment.
Bringing your attention to your stomach and digestive area.
This is the part of the body that not only digests and absorbs all the nutrition your body needs,
But it's also actively digesting all the thoughts and emotions that move through your day.
That's why when we're stressed,
Often it's hard to digest actual food because it's already moving through and doing so much emotionally.
It can help to eat lighter meals or just sip some warm water then.
If you're in times of transition,
Then that'll mean this area has been particularly active.
Just allow it to soften,
Allow it to rest in this moment,
Bringing your full gratitude for all that it does for you.
Bringing your attention down to your hips and buttocks area.
This is the part of the body that can store a lot of stress and emotions.
We usually spend so much time in our mind that we're hardly down in the lower half of our body.
Just taking a moment to feel yourself being fully supported as you are here.
Dropping down to your legs and knees,
Calves and shins,
And feet and toes.
We never think about our toes during the day,
But without them it'd be really hard to balance and move around this world.
Bring some love down all the way to your toes,
Some gratitude for keeping you upright,
Allowing you to move and walk in this world.
Keeping your attention on the lower half of your body.
In meditation,
All we're here to do is just witness what's here.
Nothing to change,
Nothing to do.
And as thoughts pop up in our mind,
Just watching them dance across the screen of our mind with a little bit of distance,
Not getting drawn into its drama and story or the emotions that are attached to it.
Just watching them with compassion and some curiosity.
And whenever we get caught up with our mind,
We just gently bring our attention back to our breath.
Our minds are only doing what the mind does.
Inhaling in through the nose all the way down into the stomach cavity.
And twice as long,
Exhale out of the mouth.
Repeating this breath a couple of times at your own pace.
Gently wiggle your fingers and your toes,
Coming back into this space.
Stretch any parts of the body that feel good,
Could use a little stretch.
