Welcome to your guided meditation.
As you're ready,
Find your way onto a pillow,
Bolster,
Or yoga mat.
Some prop that will elevate your hips higher than your knees.
Cross your ankles one in front of the other.
With your hips elevated,
On some prop,
Settle your legs into the earth as you place your hands onto your thighs near your knees face down.
Point your finger and thumb come together to touch.
As you begin to lengthen through the sides of your body,
Reach your heart to the sky.
As you begin to slightly tuck your chin down towards your chest,
Draw your gaze towards your nose.
As you extend up through the top of your head,
Close your eyes.
Begin to settle into your seat.
Heart lifted,
Hip sitting bones grounded.
Notice if there's anywhere you can soften or relax as you turn your awareness to your breath.
With every inhale,
Get taller,
Reach up higher.
And every exhale,
Ground down,
Root,
And settle deeper.
Naturally your mind is going to think,
And as soon as you become aware that you're thinking,
Shift your awareness back to your breath.
With every inhale,
Expand,
Reach and lengthen up towards the sky.
And with every exhale,
Root,
Settle,
And ground deeper.
Inhale,
Lengthen,
Reach and expand.
Exhale,
Root,
Ground,
And settle.
Allowing every inhale to create space and expansion upward.
And every exhale,
A grounding pulling down and settling inward.
As you inhale,
You expand,
You reach up,
You reach out,
You grow limbs and branches.
And as you exhale,
You settle back into yourself.
And as soon as you become aware that your mind has thought you bring the awareness back to the expansion of your inhale and the grounding of your exhale.
Inhale,
Extend,
Reach,
Exhale,
Root,
And ground.
When the mind wanders come back to the expansion of your inhale and the grounding sensation of your exhale.
Continue this for as long as you have.
The inhale expansion reaching up,
Reaching out,
And the exhale rooting down,
Grounding inward.
May you find the balance between reaching out and grounding in,
Connecting to the outer world and the inner world simultaneously.
Hands to heart.
Namaste.
