Welcome.
As you arrive,
Consider whether you'd like to lie down or find a comfortable seat.
Begin to take a deep breath where you are,
Nice and easy.
Breathe in through your nose,
Breathe out the mouth.
Another one like that,
Settling in.
Know that you are safe and supported here,
Held by the earth underneath you.
Notice where your body is in contact with the floor beneath you.
As if you could drop anchors in these spots,
Feel a little more grounded,
Deepening your connection to the earth.
May you be safe.
May you find shelter here.
May you rest in your power.
And may your worries be set free.
Continue to breathe here at a natural pace,
Settling in.
Guide your attention to the tips of your toes,
Maybe allowing them to soften.
Notice the soles of your feet,
Tops of the ankles.
Let your intention slide up the lower legs.
Your knees and thighs growing heavy.
Your hips softening.
Your torso.
Ribcage.
Collarbones,
Shoulders all soften.
Allow the earth to hold you as you let your attention travel down the arms now.
Into the forearms and the wrist.
Softening the center of your palms.
Relaxing every finger.
Dropping into the upper back now.
Neck,
Interhead,
Forehead,
Jaws.
Held here,
Taking three more breaths.
Inhale here for four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Inhale six,
Five,
Four,
Three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
One.
Take a natural breath,
Let it go.
Notice how you feel.
Let it go that your breath is a resource you can tap into anytime.
Feel free to return to this meditation.
Whenever you need a breath,
A break,
A regrounding.
Let your inhales deepen to gradually start to wake up.
Take your time arising.
May peace be yours.
Namaste.
