So just get into a comfortable position.
As I always say,
You can be seated or lying down,
Standing or walking even.
You don't have to mimic anybody else's meditation routine.
This is your practice.
So do what works for you and you only.
And maybe just start to move your neck around a little bit.
Perhaps you're sitting at a desk,
So just side to side,
Up and down.
And just move as slowly as you need to.
You can begin to close your eyes here or you can keep them open.
Again,
Whatever works for you today.
And maybe do some shoulder rolls.
And if this gentle movement isn't for you today,
Feel free to skip it altogether.
Just going slowly,
I tend to move really quickly.
So just bringing myself back to a slow movement.
And if you want to take some other stretches and really continue to stretch,
That's totally up to you and you could even do that while we're doing some breath work and some meditation.
So just take a deep breath in like that and exhale it out audibly if you'd like.
And again,
Eyes closed or open.
Begin by bringing your awareness to the back of your head,
The back of your neck,
Into your right and left shoulder.
So kind of that area that we just moved a little bit.
Check in with how that feels right now.
Take a slow breath in and out through your nostrils.
And on the exhale,
Allow your shoulders to come down and release.
And allow the exhale to be longer than the inhale.
And do this for a few breaths.
And the last one,
Audibly exhale,
Release the shoulders.
Bring your awareness to your mouth and unclench your jaw,
Creating some space between your upper and lower teeth.
Maybe you've been clenched there while you've been working or focusing on your breath.
And then you can just take a deep breath in and out through your nostrils.
And then you can just take a deep breath in and out through your nostrils.
So just bring some awareness to that area and just allow the jaw to fall open.
And relax the tongue on the roof of your mouth.
So you'll rest your tongue behind your two front teeth on the upper part of your mouth.
And just continue to breathe through as we bring awareness to the upper part of your mouth.
And just continue to breathe through as we bring awareness to these areas.
So your mouth,
Your jaw,
Your shoulders,
Your neck begin to soften and release.
And just begin to simply observe and witness and allow your breath to flow.
The body breathing air in and releasing air out.
And then you can just take a deep breath in and out through your nose.
And releasing air out.
And if you take a longer inhale,
Maybe experiment with lengthening the exhale as well.
Breathing in and out through your nostrils,
Continue to just witness and acknowledge the flow of the breath.
Maybe it's the first time you're noticing your breath for the day.
Maybe you've been really aware of your breath.
Wherever you're coming to this practice,
It doesn't matter.
We are here now and we can witness the flow of the breath in this moment.
And perhaps you silently think to yourself,
I am breathing in on the inhale and I am breathing out on the exhale.
So again,
Just bearing witness to what you're doing in this moment.
You're breathing in,
You're breathing out.
Whatever came before this,
Whatever comes after,
Those things are inevitable.
And we can focus in on where we are now.
And now notice the space in between the inhale and the exhale.
So as you inhale,
Notice that pause between the inhale and when the exhale begins.
Simply acknowledge that.
Or maybe you pause there longer for a few counts if it feels accessible.
And then make a decision on when,
Make a decision sounds so serious.
Just casually decide when the breath turns from an inhale to an exhale.
So inhaling again.
Maybe you're holding for a few moments in that pause and then releasing.
And don't,
Try not to hold your breath.
I mean,
Definitely hold your breath if you want to.
But it's really not about like,
It's a bit more,
It should be a bit more easeful.
We're lingering,
We're pausing rather than really holding and clenching our breath.
And maybe you notice thoughts begin to pop up at this part in the practice,
Right?
We've been practicing for a few minutes.
The mind is busy.
You have things to do.
Just notice those thoughts.
That's totally fine.
And if you'd like,
Each time those thoughts pop up,
You're allowed to bring your focus back to the breath.
And you're allowed to do that without shaming and judging yourself.
And you're allowed to do it as many times as you need.
And you're also allowed to tune into body sensations or the pace as you're walking if you are moving around.
Or what's in the room around you.
You don't just have to focus on the breath if that doesn't work for you.
And just continue to breathe or take stock of sensations or look around the room or notice your feet on the floor.
Pick something that allows you to feel comfortable and grounded and in this moment.
As you breathe in,
I'm breathing in.
As you pause before you exhale.
And as you breathe out,
I am breathing out or I am exhaling.
Whatever you prefer.
And continuing to do that for just a moment or two more.
And as you're ready,
You can release the practice of using the words,
I am breathing in and I'm breathing out,
If you were using those.
And simply just come back to a supernatural,
Not a supernatural,
A natural breath where you're not trying to focus on it or counting it.
Just bringing breath into the body like you do every day without even realizing it.
And just sit for a moment and allow this place of stillness to be enough because it is.
And know that by showing up just to take a few minutes of a break in your day,
Whatever part of your day you're in,
You are changing so many things around you.
You are signaling to yourself,
I am enough and I'm worthy of care.
You're signaling to other people that same thing.
And you are building a practice of ultimate care,
Love,
And joy.
Take one deep breath in and a deep breath out.
Acknowledge any feelings that are coming up.
And if your eyes were closed,
You can open them.
Just bring your gaze up,
Look around the room,
Maybe look down at your body,
Maybe touching your body,
Kind of saying like,
I see you,
I feel you,
I love you.
And again,
Maybe looking around the room or looking around at your surroundings.
I want to thank you so much for joining me today.
