Hi,
This is Alyssa.
Thanks for joining me in this meditation.
Let's settle into a comfortable position.
Losing down the eyes if that feels safe for you.
Or just softening your gaze.
We'll begin by scanning through the body.
Getting with your forehead and eyes.
Just relaxing all of the micro muscles in your face.
Then clenching your jaw.
Releasing the tongue from the top of your mouth.
Moving to your shoulders,
Allow them to melt down your back.
Arms heavy.
Just resting in your lap.
Feeling into the weight of your body like an anchor on a boat.
Your body is anchoring you into this moment,
Into this practice.
Bringing your awareness to the breath.
Deep breath in.
Long breath out.
Again,
Deep breath in.
All the way into the belly.
And exhaling,
Settling in.
Softening.
Another big inhale.
Feeling all the way up.
And a big exhale to relax further.
Take a few moments to do some breaths like this on your own.
Remembering you can always come back to these anchoring breaths to fasten yourself into the moment when your mind wanders in thought.
Just let these breaths be your guideposts throughout your meditation.
Now just let the breath be easy,
Flowing in and out without any force or effort.
Simply notice how the breath moves and circulates.
Feel the breath moving in and around you like a ribbon moving about.
Floating in.
Gliding back out.
Feeling the energy of your breath renewing you,
Refreshing you.
Take one hand now to your heart.
Place the other one on the belly.
I want you to feel into the way the breath physically moves your body.
Feel the current and rhythm bring in even more stillness.
Notice the way you can feel the breath move throughout each corner of your body.
Honoring you.
Renewing you.
Feeling this breath with some gratitude and what it does for you.
How it sustains you,
Energizes you.
How it can regulate you.
I'd like you to take notice now of the energy and presence that you've created.
Do you feel different now from when we first began?
Let this meditation,
This memory be something you can recall to come back into presence,
Into quiet,
Into calm.
To plug in,
Recharge your state of mind and being.
Remembering this is a place you can always come back and return to.
Our breath is wise,
It is healing.
Feeling into your physical body now.
Any sensations that you're feeling into this present moment.
As you go about your day,
The busyness becomes a bit too much.
Stopping pausing.
Remembering to take some deep breaths in.
Feeling in that new oxygen to refresh and renew you.
And in these last moments together,
Taking a big breath in through your nose.
Exhale out of an open mouth.
Again deep breath in through your nose.
Long exhale.
And slowly opening your eyes,
Releasing yourself from your meditation now.
Thank you for your practice.
Namaste.
