Hello and welcome to your meditation practice.
This is Carly.
Please find yourself in a comfortable seated position.
You could be seated in a chair with your spine upright.
You could be seated on the floor on a meditation cushion.
Please have some form of support under your hips if you're seated on the floor,
A blanket,
Yoga blocks.
And once you've found your seated posture,
Go ahead and close the eyes.
This meditation is for returning to calm.
Begin to notice your breath without changing it.
Easy breath in and easy breath out.
Begin to deepen the breath gently and naturally like a sweet spring breeze.
Warm and calm.
On your exhales,
Allow your leg bones and your leg muscles to become heavy.
Let your pelvis relax.
Relax your shoulders and let there be space between your teeth.
And as you breathe,
Ease fully in and exhale,
Ease fully out.
Maintain this relaxed,
Grounded sensation as you also at the same time with your inhales lift and lengthen up through the crown of your head following the in-breath creating an inner buoyancy to your torso,
To your heart space.
The inhales brighten and lighten underneath your clavicle,
Your collarbone.
Allow your breath to expand your back body,
Breathing so that there's softness.
Relax your neck and your face.
Allow your physical form to rest upon this inner buoyancy,
This inner light bright.
Observing your posture,
Feel the weight of your torso evenly over your sit bones.
Gently breathe and float yourself back just ever so slightly so that the shoulders align over your hips.
And as you continue to breathe softly,
Subtly,
Float the sides of your throat back so that your ears align over your shoulders,
Over your hips.
Relax your belly and just feel this alignment as you continue to breathe easy in and easy out.
Spend a few moments here breathing effortlessly.
Relax around your heart space.
Let your heart be free.
Return to calm.
Very gently begin to deepen your breath.
And as your breath deepens,
Bring your awareness back to your physical body.
Feel the sensation of the air on your skin,
The support of the floor or the chair or the cushion beneath you,
The sound of your breath entering and exiting your nostrils.
And remaining soft,
Taking in any of the sounds that surround you.
Go ahead and lower your chin towards your chest with the eyes closed.
Take a few deep breaths here.
And very slowly begin to lift the eyes slightly open,
Maybe just gazing through the eyelashes.
And begin to softly take in the view of your body,
Your legs,
Your hands,
Your arms,
Your feet,
And then your surrounding objects in your periphery.
And every breath slowly opening the eyes a little bit more,
Blinking the eyes,
Staying with this inward awareness as you take in the external world with your senses.
And when you're ready,
On your next inhale,
Let the chin gently float up until your chin is level with the earth.
And enjoy your breath.
Enjoy your inner calm.
You can place both hands over your heart,
Over your chest,
And as you breathe deeply,
Share gratitude with yourself for showing up for you in this moment,
For taking this time to yourself to reconnect,
To return to calm.
Thank you so much,
And I hope to see you next time.
