Find a comfortable seated position or laying down if that's possible and comfortable for you.
Please close your eyes or lower your gaze.
We'll be bringing our body and mind into homeostasis today with ease of breath and connection.
Let's take a few deep breaths together.
Inhale and exhale with a deep sigh.
And take another breath.
Let it fill your head and bring expansion and ease to any tightness.
Release that as you exhale.
Another breath into your lungs and stomach,
Expanding capacity,
Maybe breathing it into your back and then exhale a little bit longer.
Focus your next breath,
Reaching all the parts of your body where breath is most needed.
You know exactly where they need to go and how much it needs.
And then exhaling out what is not needed.
Now breathing at your own pace,
Notice the crown of your head.
Can you bring a little bit more ease and relaxation from the top to the sides to the back of your head,
Relaxing the neck muscles across your shoulders and down the spine through the back side of your legs and to feel how your body meets the seat you're on,
The bed or floor behind you.
Notice how perfectly solid your whole body is supported.
If it feels supportive to lay one hand over your heart and another hand on your stomach,
Please do so now.
How does that feel to hold yourself in this way?
Now bring your attention back to the crown of your head,
Please,
And envision ease from there to your forehead,
Your temples,
Your eyes and allow your jaw to drop,
Your tongue to soften.
Maybe your mouth is slightly open,
Taking all tension out of your face.
Bring your breath,
Following the path through your throat,
Bringing a sense of restfulness and ease,
Especially if you've been talking all day,
And maybe bring a sense of love and tenderness there.
Into your lungs,
Facilitating your breath with such ease and autonomy,
To your gentle heart,
Your internal organs supporting you,
And finding a space of centeredness through into your stomach.
And notice your holding,
How you're holding and if you can invite a little bit more ease into this position.
Flow the next breath through to your seat,
Bringing ease of movement if that is what is wanted,
Or restfulness if that is needed.
Continue to allow breath to flow through your arms and your legs,
Through your fingers,
Your feet and toes.
Feel the padding of your palms and the bottoms of your feet.
Notice your skin meeting the air that surrounds your body effortlessly and in perfect harmony.
If there is something your body needs right now,
I invite you to whisper and send it lovingly that way.
The nurturing and the care that that part is most needing right now.
And it is the love and care that only you can give.
And now it's almost time for us to come back from this meditation and I'll be counting back from five to one.
At one you will awaken refreshed,
Centered,
Balanced with more ease and connection between your mind and body.
Taking a deep breath in and exhale out.
Five,
Four,
Three,
Two,
And one.
Welcome back.
