Hello beautiful soul,
Welcome to this meditation to have a moment with yourself.
This meditation can be done in the morning or at any time throughout the day when you just feel like you need to have some time for you.
Finding your way to a comfortable position either sitting or lying down.
And grounding into the space to start.
Noticing your surroundings,
The environment that you're in and taking it all in before we lower the gaze or close the eyes.
In this meditation we're going to focus on creating space to be with yourself.
I know sometimes when life is busy the mind can also become very busy and taking time to be with ourself and coming home to ourself can be difficult.
During this meditation I invite you to practice non-judgmental observation of yourself.
Try to refrain from addressing or labeling anything as good or bad.
If thoughts are distracting you especially if you're feeling overwhelmed that is okay.
It is normal for the mind to create thoughts during this practice.
I invite you to recognize and remember that you are not your thoughts.
That you are separate from them.
You are the observer.
Okay so once we've closed the eyes we'll come to the breath.
Noticing the natural rhythms of the breath.
Where do you feel it the most?
Is it shallow or deep breaths?
I invite you to start to deepen the breath allowing nice long smooth inhales and exhales.
And with the intention that the exhale is longer than the inhale we'll take three deep breaths together to cleanse and come into a more calm state.
So when you feel ready exhaling everything from the lungs and then taking a nice deep inhale through the nose filling up the whole body,
The whole torso,
The lungs,
The chest.
Taking a pause at the top and then exhaling slowly through past lips.
Blowing out the breath and we'll pause gently at the bottom before taking another deep inhale through the nostrils.
Filling all the way up.
A gentle pause before releasing the breath out of the mouth.
Good.
One last breath.
Nice deep inhale through the nostrils.
Filling all the way up taking the deepest breath you've taken today and then exhaling completely.
Blowing out through the mouth.
And once you've finished allowing your breath to return to its natural rhythm.
Focusing on the inhales and the exhales.
The gents will rise and fall.
And if any thoughts come to distract you just gently guiding your awareness back to the breath.
Using the breath as your anchor to this present moment.
There is nowhere to be but here with your breath.
And we're just going to do a brief check-in.
So I invite you to hold your body in your mind's eye,
Sensing the whole body and just noticing how how the body feels.
Is there any tension?
Is there any ease?
Remembering not to judge or label as good or bad.
How does your energy feel in this moment?
And remembering that if the mind wanders just gently guiding it back,
Sensing the body.
Having this present conscious awareness of the whole body.
Noticing how your energy feels.
Noticing if there are any emotions present,
Any feelings present.
And through this practice of non-judgmental awareness,
We can cultivate a sense of acceptance for whatever is going on.
There is no need to run away.
There is no need to avoid coming back home to self.
And just holding space with yourself now.
And I invite you to welcome anything that arises in the mind or in the body.
Without trying to or without becoming too attached to anything.
Allowing anything to arise.
And we're just practicing this observation.
And if any thoughts,
Feelings or sensations do arise into your field of awareness,
Acknowledge them.
Thank them for being there.
And then allow yourself to lovingly let go.
You may wish to do this by saying with your mind,
I will return to you later.
Coming back to the space that you are holding to be with yourself.
A space within yourself.
A space free of judgment.
A space of love and compassion and acceptance.
Just feeling this space within.
Allowing anything to arise.
Know that you are safe in this space with yourself.
And that you can always return to this safe space.
And practicing a moment of gratitude for this space within.
For this presence.
For finding a way to practice meditation.
When you feel ready,
You will slowly start to come back into the physical space that you're in.
When you feel ready.
You may start to blink open your eyes and come back.
Thank you so much for taking the time to practice today.
And I hope you feel more grounded.
More connected to yourself.
I hope you enjoy the rest of your day.
From my heart to yours.
Namaste.
