Welcome,
Beautiful soul,
I'm so glad you're here.
Let's take this time together to slow down,
Breathe and gently reconnect with ourselves.
This short and simple practice is an invitation to return to the present moment,
Where your body is,
Where your breath is and where your life is happening.
Let's begin by finding a comfortable seated position.
You can sit on a chair with your feet resting flat on the ground,
Or if you prefer to sit on the floor,
Place something soft under your hips,
Like a bunch of pillows,
Yoga block or bolster.
My favorite position is kneeling with a couple of soft yoga blocks under the seat bones for support.
Let your hands rest wherever they feel most natural,
On your thighs,
Your lap or gently folded.
Now,
Take a moment to look around the space you're in.
Notice the shapes,
The colors,
The light.
Notice how you feel being in this space.
Hopefully,
You notice that it is safe and secure.
Now softly close your eyes and notice what shifts,
Which senses become more alive now.
Maybe you begin to hear more clearly,
Some subtle sounds in the background,
Maybe birds singing,
Or maybe it's fridge buzzing,
Or maybe you notice the air on your skin,
Warm or cold,
Or maybe something is happening inside your body,
Some sensations or some feelings.
Gently check in with yourself.
What is your mood right now?
Is there any particular emotion present?
If so,
Where do you feel it in your body?
We often move through the day so quickly,
So focused on doing,
That we forget to ask ourselves,
How am I really?
Meditation helps us to take a pause.
It helps us bring awareness into our inner world and find balance with the outer one.
Sometimes we go through difficult moments,
Stress,
Sadness,
Frustration and we don't give ourselves permission to fully feel them.
We just push them away,
Thinking we don't have time.
But the body remembers.
For example,
A lingering disappointment might sit like a weight on your chest,
A stressful week could leave your shoulder tense or your jaw tight.
These feelings don't disappear,
They get stored in the body.
This is why we practice to listen,
To feel,
To release,
To reconnect with ourselves in a kind and honest way.
Now,
Let's begin a gentle body scan.
We'll move slowly,
Part by part,
Simply noticing,
Without judgment.
Let's start with your hips.
Feel their weight,
Their connection to the ground beneath you.
With every exhale,
Allow them to soften a little more.
Now,
Bring your awareness to your legs,
Your thighs,
Your knees,
Your calves,
Your ankles.
Let go of any holding.
Let them be heavy and supported.
Feel grounded,
Feel the points where your feet or hips touch the base you sit on.
Maybe it's floor or chair.
Just make sure that you feel stable and comfortable here.
Now,
Move down to your feet.
Notice the soles,
The heels,
The toes.
Can you feel the earth underneath?
Even if it's not a real earth,
Just imagine that it is.
And now,
Gently bring attention back up to your belly.
Let it be soft.
Let it rise and fall with the breath.
There is no need to hold it.
Let it just be.
Just observe the sensations,
Whatever arises.
Now,
Notice your chest.
Feel as the breath moves here.
Your legs expanding,
Releasing.
Your diaphragm is being pushed down on the inhale.
And it goes up on the exhale.
Let the breath soothe you from within.
Now,
Move to your shoulders.
Can they drop just a little further away from your ears?
Breathe and notice,
Observe.
Notice your shoulders relaxing.
Notice how it affects your breathing.
Now,
Scan down your arms,
Upper arms,
Elbows,
Forearms,
Hands and all the way to your fingertips.
Let them relax without effort.
And now,
Your neck,
Your jaw.
Is there any tightness?
Allow it to soften.
Unclench your teeth.
Relax your tongue.
Try to notice the weight of the tongue.
Maybe for the first time you actually explore that the tongue has its weight.
Let your eyes soften behind your closed lids.
Smooth the space between your eyebrows.
And finally,
Feel the top of your head.
Just observe the quiet there.
Whatever you notice,
Tightness,
Warmth,
Restlessness,
Just let it be.
This is your practice of presence,
Of acceptance,
Of kindness to yourself.
Now gently shift your attention to the breath.
Feel the inhale.
Feel the exhale.
No need to change it.
Just stay with it.
One breath at a time.
Take a few more moments like this,
Simply breathing and being.
Let go of needing to do anything.
You may notice that thoughts coming into your head.
And this is absolutely fine.
Just don't let them take your mind.
Gently return your attention to the breathing.
To observing how it feels.
When you feel ready,
Take a slightly deeper inhale.
And slowly exhale.
Inhale.
And begin to bring small movements into the fingers and toes.
Maybe roll your shoulders.
And gently stretch if it feels good.
Take a moment to smile to yourself.
Notice how your body feels now.
Thank it.
Appreciate everything it carries for you.
And when you're ready,
Open your eyes.
And remember,
You can return to this calm,
Grounded state anytime you need it.
Be kind to yourself and be well.
You are doing better than you think.
And you are always just one breath away from peace.
