Allowing yourself to find a comfortable position,
Whether that is laying down or seated,
Just honoring whatever comfort looks like for you today.
And as you begin to arrive to this moment,
To land in the body,
Perhaps you can just take a moment to make a decision.
And that decision is about how you want to treat yourself during your practice today.
So just checking in,
Do you want to treat yourself with acceptance,
Love,
A tenderness maybe,
Just for a moment considering what it is that you might need today.
Know that if you find that the mind has wandered during your meditation or feels busy at all,
That's okay.
And just come back to the practice with whatever resolve best suits you today.
For now,
Just letting that go as you begin to tune in,
Noticing what it feels like to be you in this very moment.
As you do your check-in,
Notice if you can do it without any judgment,
Just observing what it feels like to arrive to this point in time.
You may even drop any story that comes with the feeling so that you can really just drop into the sensation of what it means to be you here now.
And if the mind wanders gently,
Gathering your attention and inviting it back to the here and now,
Perhaps by beginning with your attention on your body,
You may wish to bring your awareness to the crown of your head,
Noticing any sensation,
Moving your attention down,
Can you allow your forehead to be soft,
Eyes to be heavy,
Even the jaw and the tongue,
Allowing the throat to be soft.
And if you notice any tension in the chest,
Maybe sending your breath there.
As you exhale,
You can imagine that you're getting something off your chest,
That feeling that comes with letting go.
And with an inhale,
Perhaps imagining that you feel lighthearted,
Expanding around the heart with your breath.
Moving down the body,
Making sure that the shoulders are soft and the arms,
There's nothing for you to hold on to in this moment.
Moving down to your stomach,
Allowing the belly,
The home of your gut instinct to be relaxed.
Allowing the hips to be heavy,
The legs and even down to the feet.
You deserve to relax,
You deserve to let go.
Imagining where in the body you feel especially soft,
Especially relaxed,
And maybe even imagining that sense of relaxation growing and spreading.
Imagining that sense of calm washing over you like a wave or enveloping you in a warm place,
Giving yourself the permission to relax into being you,
To experience the authentic experience of this moment without any judgment,
Just as it is and just as you are.
Inside of you,
Assuming that coming is natural,
Nothing Fifa is more makers than human beings,
And I'll invite you to gently gather your attention and allow it to rest on your breath.
Aware of your inhale,
Conscious of your exhale.
Maybe even lingering in that moment after you exhale.
That moment of feeling empty where anything is possible.
Realizing where you feel the breath most vividly in your body.
Every inhale inviting a healing energy.
And every exhale allowing for another layer to peel away.
Trusting that you are where you're meant to be.
Trusting that you are nourished by your breath.
And if the mind wanders,
That's okay.
Each breath is a chance to begin again.
Each breath a chance to start over.
So as you commit to the breath,
Let it deliver you home to yourself.
Realizing the breath to move from an abstract appreciation of life to a direct experience of it.
Each breath bringing you back to yourself.
Bringing you to that part of you that has all of the answers.
Connecting to a part of you that loves you unconditionally.
Part of you that knows that everything's going to be okay.
Each breath bringing you even closer to that deeper knowing beyond the surface level of the mind.
With your next inhale,
You may wish to ask yourself,
What do I need?
What do I need?
What do I need?
And letting that go,
You may with your next inhale,
Ask yourself,
Where in my life am I contracting rather than expanding?
Letting that go.
You may ask yourself,
What do I now know?
What do I now know to be true?
And perhaps allowing any answers to inform an intention.
Perhaps that intention will be for the rest of your day,
For a perspective through which you choose to see yourself in this world.
Or simply a way to be incredibly loving and accepting towards yourself,
No matter your experience.
Perhaps allowing your intention to be distilled down to one word.
And as you crystallize your intention,
Taking a moment to thank yourself for your practice.
Having that sense of love and gratitude to stay with you throughout the day.
I invite you to gently start to bring your awareness back to the room in whichever way most honors you.
