Hi,
My name is Ashley.
Welcome to your meditation.
Let's begin by taking a moment to sit and get grounded.
Place your hands on your thighs,
Palms down,
And begin breathing naturally,
Deeply,
Or slowly.
Perhaps you breathe audibly at first,
Then make your breathing increasingly more silent.
Sense the weight of your seat and let your spine rise tall as you take a full inhalation.
Full exhalation.
Release.
Take another full inhalation and this time hold the air at the top of your lungs and sigh it out audibly.
Notice how your shoulders release tension and dropped away from your ears.
With every deep breath you take you become more comfortable with your body.
With the seat you're sitting in,
How you are sitting,
Undisturbed by any distractions,
Your physical body is relaxed.
Try to remain still and feel present and nurtured from your breaths.
A perfect opportunity to observe thoughts that are coming into your mind,
To observe how your physical body is doing,
Where you're carrying tension or stress,
Maybe even where you carry your joy.
If your day starts to flood your mind,
Gently bring yourself back to your physical body.
Take a deep breath in and a deep controlled breath out.
Thoughts can often make our physical body react or fidget.
Focus on letting go.
Give yourself permission to surrender to this relaxation.
Relaxation is a process of letting stress leave your body.
Practice being undisturbed by any emotions.
Continue to focus on the sensations in your body and access deep breaths to center your mind.
Continue to stay grounded and connected to the floor below you.
Continue to soften your belly,
Soften your heart,
Soften your mind,
Soften your thoughts,
Your fingertips.
And for these last moments,
Place one hand on your belly and one hand on your heart.
Breathe fully until you feel your hand rise and fall with your breath.
Be gentle,
Be kind,
Be slow.
Feel the warmth on your hand placed over your heart as well as the relaxation of the chest on every exhale.
Say to yourself quietly,
I am ready to be here.
I am ready to continue.
I am ready to carry this calm into all that I do today.
Last breath in and solidify with a gentle bow of the head.
Exhale completely.
Thank you for joining me.
Have a wonderful day.
