Welcome to your meditation,
Listening beneath the surface.
In this practice,
You'll shift your attention inward,
Toward your own signals,
Sensations,
And subtle inner cues.
There's no need to analyze anything around us during this session.
We're simply learning to listen to ourselves,
To our body's wisdom,
Our intuition,
And our nervous system's quiet messages.
So let's begin.
Find a comfortable seat,
And gently close your eyes.
As you arrive into your session,
Take a slow,
Steady breath.
Invite your shoulders to relax,
Any gripping in your hands to soften,
And allow any space around your eyes to gently release extra tension.
Pause here and notice if there's anywhere else in the body that needs a little bit more gentle release and softening.
Let your whole body arrive in this moment.
Allow every inhale and exhale to smooth out any tension that you're carrying,
Allowing your physical body to relax a little more with every exhale.
And as your breathing settles you,
Notice any subtle information that your body might be receiving right now,
Any sounds you can hear in this moment,
Feeling the temperature of the air around you,
Noticing any subtle shifts in your body as you breathe,
Or becoming aware of any lingering thoughts.
No need to jump into the stories.
Just notice.
Let yourself be here with what is,
Fully present with the small things that you might not pay attention to all the time.
The things just below the surface of the busyness of life.
What's here right now.
Now bring your awareness to the center of your chest,
And notice if there are any sensations there.
Gently naming anything that arises.
Warmth.
Openness.
Tightness.
Maybe nothing at all.
Just observe.
Now,
Begin to shift your attention to your ribcage.
Start to feel it expand and release with each breath.
Just be with these sensations of expansion and release.
Now begin to feel the ground or chair supporting you in this moment.
And feel your steady breathing anchoring you into the now.
With the support beneath you,
And your breath as a steady constant,
Start to bring to mind a moment when you have felt unsure or hesitant.
It doesn't have to be dramatic or overwhelming,
Just subtle uncertainty.
And with this feeling of uncertainty,
Notice what might arise.
Maybe a feeling of pulling back,
Or a tightening.
Maybe you notice a shift in your posture,
Or a sense of alertness.
No need for judgment.
Just a simple awareness of what's there,
And observing a subtle uncertainty from a place of steadiness.
Just let the sensations be noticed.
These subtle sensations are your body speaking in a quiet yet powerful language that only you can understand.
Without needing all of the answers of what the sensations mean,
Just pay attention.
Now begin to let that feeling go.
Might be with a subtle shift in your body,
Or a deep breath.
Now bring to mind a moment when you felt safe,
Or you felt steady.
Maybe being with someone trustworthy,
Or feeling confident in yourself.
Try not to overthink it.
But just notice how your body responds when you feel this moment of groundedness and confidence.
Maybe your breath starts to deepen.
Do you feel warmer,
Or more at ease?
More open,
Or ready to take on the day?
Just hold that feeling for a moment,
And let those cues that your body is telling you imprint.
Your body is quiet,
Yes.
Now begin to allow that feeling to fade,
And come back to the feeling of your breath,
Inhaling and exhaling.
Simple,
Steady,
And present.
And now,
Without any story in mind,
Feel what is here for you right now.
Listening just beneath the surface of everything else.
Notice your breathing,
Your body's signals,
And any feelings or thoughts that need to be in the forefront of your awareness.
Let your next inhale create a sense of spaciousness inside you.
And let your exhale release a softening deeper into your awareness.
Place a hand on the center of your chest or your belly,
Whatever feels natural,
And feel the rhythm of your breathing beneath your hand.
As you move into the world today,
I encourage you to tap into the subtleties just below the surface that may hold answers that your mind couldn't otherwise force.
Notice the cues of your body beneath the words,
And stay anchored in trusting what you know to be true within you.
When you're ready,
Gently open your eyes and move back into your day.
Thank you for taking your time to practice with me,
And I look forward to our next session together.
