Welcome to your meditation.
Whether you're sitting on a train,
Riding in a car,
Walking or standing,
Notice what you can see around you.
Notice what you can hear.
And then allow your body to settle just a little more into this moment.
Have a sense that you are present in this moment.
This practice is here to support you as you move through your day,
Helping you arrive feeling grounded,
Calm and at ease.
I invite you to become aware of your body by noticing your feet and their connection with the surface beneath you.
Notice the weight of your body being supported by the seat,
The ground or the movement carrying you forward.
Relax your jaw and consciously relax your shoulders.
Begin to invite a little more ease into the moment as we begin to work with the breath,
With a simple breathing pattern that supports balance in the nervous system and helps the body move into a regulated state.
In a moment,
We'll breathe in gently through the nose for a count of five and then breathe out slowly for a count of five or six,
Whatever's comfortable for you.
If at any point the counting feels distracting,
That's okay.
You can simply follow the natural rhythm of the breath.
Let's begin.
Inhaling through the nose,
Two,
Three,
Four,
Five.
Exhaling,
Two,
Three,
Four,
Five,
Six.
Inhaling,
Two,
Three,
Four,
Five.
Exhaling,
Two,
Three,
Four,
Five,
Six.
As you continue breathing at this pace,
Just breathing in and out through the nose.
Imagine each inhale bringing clarity and balance and each exhale releasing any stress or tension.
Each breath is gently supporting you.
Continue breathing in this way and I will hold the space for you.
As you breathe,
Notice the subtle shifts taking place.
Maybe you feel more settled.
Maybe you feel more present.
Maybe you feel a little more at ease.
Each breath is helping you arrive,
Feeling calmer and more centered.
Allow your awareness to rest gently on the breath or on the gentle movement of your body as you travel.
You're preparing yourself for the day ahead,
Creating a steadier starting point.
Now,
Allow your breath to find its way back into its natural rhythm.
Notice how your body feels.
Notice the quality of your attention.
Realize that you can take this sense of calmness with you into your workplace.
Into your conversations.
Into your tasks for today.
As you are arriving more grounded,
More balanced and more ready to begin.
Okay,
Let's close this meditation with an easy breath in and an easy breath out.
Have a wonderful day and I'll see you on the next meditation soon.
