Welcome.
Welcome and thank you for being here.
For taking this moment for yourself.
My name is Mary Lore and it is a privilege to welcome you in this unique space.
This meditation offers you simple instructions to prepare yourself,
Ease into your body and pacify your mind.
You may want to sit on a chair with your feet flat on the floor,
Your hands palms down on your thighs.
If you're sitting on the floor,
You can cross your legs.
Take a deep breath in.
Respecting your lungs capacity.
You can exhale gently.
Take another deep breath in.
And raise your arms above your head.
And bring your hands together in a sweet salute.
As you exhale,
You can bring them down in front of your heart,
Honoring yourself.
You can put your hands back gently on your thighs.
You can roll your shoulders backward to open up your heart.
And now roll your shoulders upward and forward to open up your wings.
Come back to center.
Take a moment to stretch any part of your body that needs to release any tensions.
It may be your neck,
Your back,
Your arms.
Your whole ribcage.
Take a long cleansing breath.
And exhale.
Really taking care of yourself.
Take another deep breath.
And elongate your spine.
Always respecting the capacity of your body.
Without bringing any constraint to any part of who you are.
You can adjust your legs,
Your hips.
Move a little bit to help the energy to move around,
To circulate.
Bring down your chin just a little bit.
To ease your neck.
And help the spine to support you.
Relax your jaw.
You can even move it a little bit.
To let go of any tension.
Be gentle with yourself.
If at any moment you want to readjust your posture,
You can do it.
Meditation lives in the present moment.
Whatever happens in meditation is meditation.
Take a deep breath in… Feel the capacity of your ribcage.
And then exhale.
Take another deep breath in.
And feel how you can have more space right now.
To welcome life.
Welcome joy.
And exhale.
Again,
If you need to adjust your posture to let the energy flow,
To remove attention,
You can do so.
You can now bring your attention to your heart If it helps you,
Put your hand on your chest.
Feel the deep space in the center of your being.
Where love exists with the possibility of everlasting joy.
We will now meditate for 10 minutes.
If at any time you feel your mind wandering,
Come back to your heart.
Take a deep breath in.
To connect all the dimensions of your being.
Start to move gently your toes,
Your fingers.
Move your shoulders,
Your neck.
And very slowly start stretching.
Welcome back.
Take a moment to express your gratitude,
To thank yourself for this moment of precious care.
Allow your heart to welcome this experience of meditation as it is.
Simply meditation.
When you're ready,
You can open your eyes.
Thank you and I love you.
