Welcome.
Thank you for joining me today.
My name is Christina Veritella and I will be guiding you through this gentle pause and meditation to recenter yourself.
Just take a moment finding yourself in a comfortable seated position wherever you may be.
Just noticing your surroundings and bringing both of your palms face down on your lap and your gaze down towards your knees and feeling the weight of your eyelids and now closing your eyes ever so gently and noticing the way it feels for your feet to be in contact with the ground beneath you grounding you in this moment.
Your palms resting on your lap,
Feeling that weight holding you and the way your back is up against the chair behind you supporting you.
You are now resting in the stillness of the present moment.
We will practice accepting and letting go without any judgment and focusing on our breath through visualization practice.
Just noticing your breath,
Noticing how gentle your breath is,
The rise and fall of your chest.
Noticing your breath as your chest expands outward and the fall of your chest as you exhale and dropping in deeper into relaxation.
You're now taking your right hand with your palm facing down on your heart,
Connecting with your breath and feeling the rise and fall of your chest as your breath moves inward and outward.
And as you breathe in,
Begin to visualize your breath moving through your entire body.
So as we breathe in,
Just noticing the rise of your chest and as you exhale the fall of your chest back down.
And with your next inhale,
Just visualize your breath moving from the tips of your toes all the way to the crown of your head as your chest moves outwards.
And as you gently exhale through your nose,
Visualize the breath moving from the crown of your head down towards the tips of your toes and paying special attention to your natural breath,
Effortlessly flowing and continue to follow the rhythmic movement of your atomic breathing.
With your hand on your heart,
Notice the rise of your chest as your breath moves inwards.
Visualize the breath moving from the tips of your toes up towards the crown of your head and the fall of your chest as you exhale out through your nose.
The breath moves through your body down to the tips of your toes.
Now noticing your body deepen in relaxation,
Connecting deeper with the present moment and continue with your breathing on your own for just a few moments.
Really feeling the full body effect.
Noticing the calmness and stillness within you and knowing that you can access this at any point of time.
And now take your palm and place it face down back where it was on your lap.
And now draw your chin down towards your chest,
Really lengthening the spine.
And allow your head to float back up,
Leveled in its natural position.
And gently bringing your gaze down towards your knees.
Gently opening your eyes,
Gaze down towards your knees,
Coming back,
Welcoming back the day.
Ready to re-enter the day with a new intention and just knowing that if any moment feels a bit overwhelming to you or you feel the need to honor yourself and step away from a situation,
This exercise is always available to you.
And with your gaze now in more of a leveled natural position,
Straight ahead,
Noticing the space around you and just noticing the sounds around you and re-entering your day with a new intention.
Thank you for practicing today.
Thank you for taking a moment to honor yourself.
It was an honor to share the space with you today.
My name is Christina and thank you for joining me in meditation today.
