Welcome to a guided meditation to help connect to the self.
Find a comfortable seat.
It is important to feel at ease.
So either in a seat with your bare feet on the ground or you can practice this meditation reclined.
Once you have found the right position for you,
Begin to close your eyes or soften your gaze.
Now let's take a few exaggerated breaths together.
Deep inhale in through the nose.
Exhale all the air out through the mouth.
Again,
Deep inhale in through the nose.
Exhale the air out through the mouth.
Once more,
Deep inhale in through the nose.
Exhale all the air out through the mouth.
Now begin to soften the shoulders away from the ears.
Take a few swallows,
Maybe a yawn.
Allow the teeth to separate in the back of the jaw.
Allow the muscles of the face to soften and widen.
Place one hand softly over heart center and the other hand somewhere in the back of the jaw.
And the other hand somewhere around navel center to rest.
Notice your breath just as it is without trying to fix or correct in any way.
You're welcome to breathe in and out through the nostrils or in through the nose,
Out through the mouth.
Observe your breath.
Notice if it is present,
Shallow,
Deep.
And without judgment,
Neutrally observe.
I invite you now to deepen your breath into your hands.
Inhale,
Feel the belly and chest rise.
Exhale,
Release all the breath out.
Feel the fall of your chest and your belly softening back towards your spine.
Again,
Inhale,
Take up space in your body.
Exhale,
Feel the release of your body.
Inhale,
Take up space in your body.
Exhale,
Feel the release of your body.
Continue to observe.
Inhaling,
Taking up space in the body,
Expanding.
Exhale,
Feel the release of your body,
The letting go.
I'll let you be in your own experience for the next few moments and we'll join you again soon.
When you are ready,
Begin to blink your eyes open.
Take an exaggerated breath.
You can start to reawaken the body gently,
Gradually,
Yawning,
Turning the head from side to side as if to say,
No,
I don't ever want this meditation to end.
You can release your hands away from your heart and belly and you can wiggle the fingers and toes.
Thank you for taking time out of your day to share your practice.
Hopefully this opportunity to slow down can help to create a pausing throughout the rest of your day.
