My name is Alex and we will take a few moments to settle in together into this present moment and as a reminder everything here is an invitation so feel free to really tune in and listen to what your body needs today.
However you're showing up is more than welcome.
Even if you have a busy mind today or a lot of emotions on your heart just let whatever is here be present.
Knowing that you don't need to change or shift anything,
Just being exactly as you are.
The invitation is to find a comfortable position,
Really letting yourself settle in there,
Making any adjustments to make yourself even the tiniest bit more comfortable.
And once you've found your position feel free to gently shut the eyes,
Really sinking in and feeling the support beneath you as you arrive in this present moment,
Just reminding yourself that you're exactly where you need to be and that there's nothing you need to achieve or be.
Taking a moment to notice the breath in the body,
The rise and the fall in the chest and the belly,
The ebbs and the flows.
No need to change your breath,
Just noticing its natural rhythm,
Noticing any areas of tension in the body,
And maybe inviting a little bit of softness into these areas,
Possibly the forehead,
Jaw or shoulders,
And welcoming the breath to these areas that tend to hold a lot of tension and stress for us.
And noticing if any of these areas would like to move in any way,
Make any shifts,
Maybe you'd even like to place a hand on one of these areas or give yourself a gentle massage,
Just really tune in and listen to whatever your body needs in this moment.
Just being present with whatever is here,
Whatever is arising,
Reminding yourself that it's okay if you get distracted,
It's okay if thoughts come up,
The point of meditating isn't to have a fully clear mind,
It's actually the process of returning once we do notice our mind has drifted,
Which is very common.
So there's no need to be hard on yourself,
Just really tuning in and noticing however you're feeling in this moment.
Be patient and gentle with yourself,
Inviting in even some deeper breaths,
Some sighs out on the exhale,
Letting go,
Anything that you feel ready to let go of,
Breathing in through the nose,
And sighing out through the mouth,
Repeating a few more times if it feels supportive.
Maybe you'd even like to make some sound or more of a sigh on the exhale,
Feel free to do that.
An invitation is to invite the shoulders up towards the ears on the inhale,
And dropping them down on the exhale,
Noticing if there are any shifts in the body,
And really just noticing what you notice,
Reminding yourself that there's no way you can do any of this wrong,
Thanking yourself for showing up,
Thanking your body for everything that it does for you.
Maybe you'd even like to invite a gentle hug,
An appreciation for making time for yourself.
When you're ready,
Feel free to gently begin wiggling the fingers and the toes,
And taking a moment to tune in to the noises in your environment,
Feeling in to the support beneath you,
And when you're ready,
Welcoming the eyes to flutter open,
And observing any textures or any colors that you may see around your room,
Really thanking yourself once again for bringing yourself to this moment,
Making time to connect to your body,
To your breath,
And to the present moment.
Thank you so much for being here,
And I look forward to seeing you in the next one.
Take care,
And have a beautiful rest of your day.
