Hello my dear one.
Let's begin by choosing a position that feels really good for you.
You may like to sit up,
Lay down or select any other position that you feel called to do.
Taking a moment to just make yourself just five percent more comfortable if that's possible.
Bringing alignment to your spine,
Dropping your shoulders down and just softening.
And gently coming into stillness now,
Settling in to this moment.
And with your eyes open,
Begin to scan the space that you're in.
Noticing what is present with you.
Just looking with curiosity.
Noticing what you're sharing this experience with.
And gently closing down your eyes.
And connecting with your mind and your body.
Noticing if you need to soften,
Release anything.
Perhaps lowering your jaw,
Lowering your shoulders,
And feeling grounded in the position that you're in.
Sensing into gravity supporting you here,
Holding you,
And gently taking a moment to connect with your intention for this meditation.
What brings you to meditation today?
Bringing your awareness to your natural breathing pattern.
Allowing the air to move in and out of your body without making any changes,
Just noticing and allowing awareness.
Gently inviting more air into your body.
Gently bringing air through your nostrils,
Down your throat,
And feeling really expansive through your chest,
And then into your abdomen.
And then on the exhale,
Bring your belly button right in.
Releasing the air out.
Breathing in,
Feeling the air move through your nose.
Expanding your chest and your belly.
And then bringing your belly button right in,
And letting that air move out of you.
Full belly breathing.
Re-oxygenating you with each inhale.
And on your next exhale,
Bring your belly button right in,
And visualize releasing any tension,
Worries,
Stresses that you may be holding.
On each exhale,
Continue to visualize continue to visualize releasing,
Letting go.
Allowing the tension,
The build-up from the day to leave the body through the breath.
Letting go of the breathing pattern,
Returning back to your natural breathing.
And just being with this feeling of releasing and letting go.
Noticing how your body feels.
Becoming aware of any thoughts that may arrive.
And gently coming back to your natural breath.
Tuning in to just your breath in this moment.
And on your next inhale,
Invite one more deep breath in,
Expanding your chest and your belly.
And then letting go,
Moving that belly button right in.
And then letting go,
Moving that belly button right in.
Feeling in to where your body is in relation to the space that you're in.
And opening your eyes to connect back to this present moment.
