Hello and welcome.
Let's begin by coming into a comfortable seated position.
You can either cross your legs in front of you or fold them underneath.
If you have a pillow or a block you can slide that underneath your hips to elevate your seat as well.
And if you'd like to rest your back against a wall you're welcome to do so as well for a little extra support.
And then begin to settle in.
You can rock your weight forward and back,
Right and left,
Finding your sit bones grounding yourself a little more.
And then begin to find stillness,
Placing both hands on top of your thighs,
Palms facing up open to receiving or palms facing down to ground your energy.
With our eyes closed you can begin to soften any tension you're carrying in your forehead,
Between your eyebrows.
Begin to soften around the eyes,
Soften the cheeks,
Release your tongue from the roof of your mouth,
Relax your jaw,
Let your shoulders slide down your back,
Feel the softness in your upper back,
Your lower back.
And then again feeling your sit bones rooted down,
Supporting you.
And then we'll begin by taking three cleansing breaths.
So we'll inhale in through the nose,
Filling up our belly,
Chest,
Sending the breath all the way up to the crown of the head and then open mouth,
Exhale,
Let it go,
Empty out.
Two more just like that.
Inhale in through the nose,
Belly,
Ribs,
Chest expands and then open mouth,
Exhale,
Let it go.
Last one,
Deep intentional breath,
Inhale,
Fill up,
Up,
Up,
Open mouth,
Exhale,
Let it go.
Begin to seal off the lips and continue to breathe in through the nose,
Exhale out the nose,
Finding this balanced rhythm with your breath as we match our inhales to our exhales and beginning to find a little harmony within and allowing ourselves to once again drop fully into stillness,
Drop into our body,
Into this breath that's carrying us through this day,
Through this moment.
And as you continue to breathe,
You notice all the subtle movements of your chest,
Meaning to rise and fall,
Maybe that subtle sensation of that cold air as you breathe in and that warm air as you exhale,
You feel at the very top of your lip,
Allowing this breath to nourish you,
To continue to create space within and to soften those areas where maybe this week you've been carrying a little extra tension.
We tend to store stress in our shoulders and our hips so with these conscious breaths,
Allow yourself to send them to those areas that again maybe need a little more love,
A little more kindness and nourishment so that they can continue to release anything that they may be holding on to that no longer serves you.
Take a deep breath in through the nose,
Exhale out the nose,
Allowing you to soften throughout all the different edges of your body,
Finding even deeper moments of tranquility,
Of ease,
Of peace within.
Deep breath in,
Exhale,
Landing here to complete your meditation and if you feel called to,
You may be staying here for a few more seconds before you go on about your day just to completely seal your practice and to keep that intention as you move throughout the rest of your week that whenever you need to come back to yourself to find a moment of stillness,
You can always drop back into your breath,
Into this expansive force that again will replenish and nourish every cell within you,
Creating space within,
Allowing more light to pour through and reminding you of the unquestioning truth that whatever you need,
Whatever you are seeking already lives within you.
You must simply drop in to again connect to this supportive light that will guide,
Protect and lean you in closer to your highest most whole loving self.
