Welcome back.
My name is Laura and this is Cultivate Your Wellness.
In today's meditation,
We will focus on the breath and practice bringing our attention to the space that it creates with the body.
The expansion that comes with each inhale and the softness and letting go that comes with the exhale.
We will explore that space finding where we can be our true selves within ourselves and pushing that self with the breath back out into the space around us so that we can find comfort in being who we are and where we are.
Let's begin.
Finding a comfortable position for your body,
Whatever position works right for you today.
And if it feels good,
Closing the eyes as we turn our attention inward.
Beginning to notice where we are at right now in this moment.
What are we feeling?
What are we noticing?
And as we take in our first intentional breath,
Noticing any areas of the body where we might be holding and with the exhale inviting in softness.
With the next inhale,
Bringing our attention to the muscles of the face,
Around the eyes,
Your cheeks and tongue.
Breathing out,
Inviting in softness,
Inviting in stillness.
Breathing in again,
Drawing our attention to the shoulders,
The upper back and our arms.
And as you let the air out slowly,
Allowing those areas of your body to grow heavy and melt down.
Releasing the tension of the day.
Breathing in again,
Drawing our attention to the belly,
The low back,
Our hips,
The organs within.
Exhaling out slowly,
Releasing the belly,
Releasing any tension,
Allowing your body to continue to sink and settle deeper towards the ground.
As you feel your legs and your feet grow heavy.
Breathing in,
Feeling the expansion the breath creates.
And breathing out,
Connecting with the earth beneath you.
Feeling the energy start to move more freely throughout your body.
And continuing to breathe at a rhythm that works right for you.
As you continue to explore,
Perhaps the mind has already began to wander.
Notice where the thoughts go and what comes to mind.
Give yourself the grace to acknowledge that the thoughts will come and the thoughts will go.
We can always bring our attention back to the present with the breath.
Pausing for a moment and bringing the breath in.
Noticing the space it creates.
Notice the expansion of the body as it comes in.
And notice how the body releases and lets go as the breath slowly exits your lungs again.
Focusing on the inhale and the exhale.
Focusing on the sensations that come up as we bring our attention away from the thoughts and into the body.
Not judging or even naming whatever comes up.
Just experiencing it.
And perhaps on the next inhale and with the space it creates,
We place whatever we're feeling within its center.
Noticing the expansion around it and how perhaps it doesn't feel as big as it once did.
And breathing out and just blanketing over whatever that is.
Giving yourself a place to rest in comfort.
Just like the blanket you cuddle under on a cold day.
Feel the comfort that can come with the softness of your own body as we breathe in again and feel the space.
As we breathe out again,
We feel the softness.
And just like the mind wanders,
The muscles of the body may begin to tense up here and there.
They have a memory they like to fall on.
When you take in the inhale,
Send the breath there.
Create space in that area of the body.
Feel as the energy moves more freely within that space.
And let the breath out again and invite softness.
Invite stillness.
Invite comfort.
Each breath creating space.
Each breath exploring the space in the body.
Each breath finding a place to exist within that space.
And now we'll draw our attention to the space around us.
Not necessarily the room you're in or the building,
Just the air around you.
Noticing how you bring it into your body and then send it back out.
Allowing a part of yourself to enter into the space around you.
When you breathe in,
Remembering that comfort you were creating.
And as you breathe out,
Envisioning that same comfort,
That same blanket surrounding you outside your body.
Remembering to keep your body soft and your mind focused on the breath as the air comes in again.
And you create the space and you explore that expansion.
And then you breathe it out,
Seeing it surrounding you,
Not just within,
Also all around you.
Feeling comfortable where you are.
Seeing who you are,
Existing both within and outside your body.
A place of true being,
Connected and one with the space.
Blurring the lines of your body and your mind.
Just being.
Just being around you and within you.
Breathing in and feeling the space.
Breathing out.
Letting go.
I'll give you a few more moments to explore this on your own.
If at any point you feel uncomfortable,
Please know you can stop at any time.
But perhaps today's practice,
You challenge yourself with a few extra moments to just be and see what comes up.
I'll call you back when it's time.
Once again,
Hearing the sound of my voice to guide you.
Preparing yourself to begin again.
As we take in the breath,
Slowly and completely,
Before letting it out again.
One more time.
Breathing in.
As you invite in some gentle movements and letting the breath out.
Perhaps we begin to sway back and forth.
And when you're ready,
Opening your eyes again.
Thank you for taking the time to meditate with me today.
I hope you've enjoyed this meditation.
If you did,
Hit the like button or share a comment.
I'd love to hear from you.
And be sure to subscribe for more videos on creating space and exploring stillness.
Have a wonderful rest of your day.
Bye for now.
