My name is Alicia and thank you for being here to meditate with me.
This meditation is meant to provide you relief from stress or anxiety or just even to get you back into your body and mind to be back into the present moment.
We often lived in such a fast-paced world that promotes us not being connected with ourself that it can become really easy to live in that distracted state pretty frequently if we don't take the time to come back to ourself.
And you can do this meditation lying down or sitting up,
Whatever your body feels most called to in this moment to really be able to be present with this meditation.
And just spend a few moments making any adjustments you might need to really allow your mind and body to release into this meditation.
And then slowly allow your gaze to be cast downward or fully closing your eyes if that will allow you to focus a bit more inwards.
And we'll just start by taking some nice deep breaths in and out.
Our breath is what signals to our body and mind that it's okay to relax.
And just start by slowly inhaling and slowly exhaling out through the mouth.
Taking another deep inhale in and a deep exhalation out of the mouth.
Taking another deep full breath in and exhaling out of the mouth.
And taking one more inhale in and releasing your exhale out through your mouth.
And now I want you to just spend some time here with your breath going at your own pace.
If the mind tends to wander or you're having a hard time being focused,
Simply saying inhale on the in-breath and exhale on the exhalation can be useful.
And if the mind begins to wander at any time,
No worries.
It's a very normal part of the process and happens for a lot of people in meditation no matter how long they've been practicing.
Just simply say thinking internally and then bringing your attention back to your breath,
Back to that inhale and exhalation.
Now shifting your focus to being able to do a body scan.
So simply just bringing your attention to the very top of your head and taking your time to work your way down your body.
And as you encounter any tension,
Any tightness,
Just seeing if you can internally say the word soften,
Release,
And seeing if you can get those aspects of your being to release.
Spending some time here really investigating every inch of your body.
Now taking some time to really notice what it feels like to be in a softened,
Open,
Present state.
Really allowing whatever sensations that go along with that to heighten in your body.
And seeing if you can even allow yourself to release one to two percent more.
Really inviting in that softening and releasing to signal to your brain and body that you are safe in this present and grounded space.
Now taking some time to ask yourself internally,
What do I need to know for my inner healer in this moment to keep this feeling of peace and openness in my body and mind as I transition from this meditation to the rest of my day?
Maybe there is a phrase or some words of wisdom or maybe even just one word that your inner healer wants you to know in this moment.
And now expressing some gratitude to yourself for taking this time to be present with all aspects of your being to slow down and come back to yourself.
Taking a nice final deep breath in and exhaling out through the mouth.
Moving your fingers and toes or whatever aspects of your body are there to bring yourself back into your body in this present moment.
You can slowly open your eyes at your own pace.
Thank you so much for taking this time to meditate with me,
To give this gift of presence to yourself.
And I hope you have a beautiful rest of your day.
