Welcome.
In this meditation we explore some soothing techniques for your nervous system to come back home into your calm and connected state.
My name is Charlotte and I'm glad you are here.
Begin by finding a comfortable position for your body.
Taking a moment to decide if this is an upright seat or if you want to lie down.
Allowing yourself this moment to stretch out your arms and your legs to arrive here in this moment.
Maybe swaying from one side to another.
Allowing yourself to get comfortable.
Letting your gaze soften over the bridge of your nose or closing your eyes completely.
How can you make this just 1% more comfortable?
Allowing yourself one full breath in all the way into your belly and out through the mouth.
Softening with every exhale.
Beginning to take notice of any lingering tension and taking a moment to check in with yourself and how your body is feeling today.
And without any judgment allowing yourself to soften your face and your shoulders.
Taking another breath in and exhaling to soften your stomach.
Allowing gravity to take over and feeling into the contact to the ground beneath you.
Feeling your body heavy on the ground.
And let's begin this exploration to shift into your calm and connected home base.
A place of openness,
Curiosity and compassion.
Resting your focus onto your eyes and noticing any sensations of tenderness or attention without judgment or wanting to change anything.
Maybe you'd like to move your eyes from left to right.
Open them wide and closing them tight.
Allowing for another exhale to soften even more.
Imagining a close person in front of you.
Giving you a warm smile,
A soft gaze.
Noticing how this warmth radiates into your whole body.
From here letting your attention wander to your jaw and your mouth.
Beginning by simply observing,
Paying attention to any current sensations.
Are there any movement your jaw wants to make?
Maybe even a fake yawn.
Allowing your jaw to soften even more.
With your lips closed and the teeth slightly apart.
Imagining a soft smile on your lips.
Continuing to follow your breath to your neck.
Letting your attention rest on your neck.
Is there anything you can notice?
Any movements or sounds that would feel supportive?
Maybe some humming,
Maybe another yawn.
Take a moment to observe,
Listen,
Pay attention.
Continuing from here to let your attention move towards your shoulders and your chest.
Maybe even rolling your shoulders back and imagining your heart nestled into your ribcage.
Allowing one hand or both hands to rest on your heart space.
Breathing into this connection.
Maybe imagining a loving person,
A loving animal.
To feel into this gratitude,
This love,
This warmth.
Taking another full breath into your heart space and exhaling to soften.
From here letting your attention move towards your stomach.
Maybe taking your hands with you.
Gently resting onto your stomach.
Breathing in to feel the rise and breathing out to soften.
Taking another few breaths all the way into your belly.
Softening just a little bit more with every exhale.
Taking the time you need to soothe and soften.
Allowing this warmth to radiate all throughout your body.
And whenever you're ready,
Gently deepening your breath again.
Maybe bringing your hands together,
Rubbing them on each other.
To bring your palms over your eyes.
Taking another full breath in.
Breathing out,
Fluttering your eyes open.
Allowing your hands to move away from your eyes.
Taking the time you need to arrive back into this moment.
