Welcome to this meditation practice for today.
Start by acknowledging yourself for showing up.
It's not always easy to show up in stillness and yet here we are.
So give yourself some gratitude for finding the time and making the time to be here.
As we settle in,
Find yourself a position that you know will bring you comfort whether that's seated,
Perhaps it's laying horizontally,
Propped with pillows,
Whatever feels safe and comfortable for your body.
And as you settle in,
Feel free to just wiggle a little or perhaps get any of the little fidgets out that you need to.
And allowing yourself to just be in this moment.
And as we land,
I invite you to just draw awareness to your breath.
Feeling the cooling sensation of the inhale on your nose,
Perhaps in your mouth.
There's no wrong way to inhale.
And just noticing what it feels like as you exhale.
Perhaps the air is a little warmer,
A different texture.
We're going to take three collective breaths together.
We'll breathe in for four counts and exhale for five.
You're welcome to place your hands over your heart as you do so.
We'll inhale and exhale.
Inhale.
Exhale.
Inhale.
And exhale.
And as you come back to your normal breathing rhythm,
I invite you to feel the rhythm of your heartbeat.
And just notice where in your body you feel it most predominantly.
Notice the speed at which it beats.
Noticing the regularity of that.
And noticing the quality of each heartbeat.
Does it feel deep and forceful?
Or perhaps it's light and playful.
And as you notice,
Just notice.
No judgment.
We can even just acknowledge the vitality and the life force of that heartbeat.
How incredible that we have this beautiful muscle that contracts and expands and gives us life.
Just revel in that for a moment.
That life force that you feel,
That's our aliveness.
Take a moment and celebrate that.
It's a beautiful thing.
And in celebration of that,
Let's feel that heartbeat in different areas in our body.
Tuning into the chest.
Can you feel that contractile rhythm in your chest?
And now following that rhythm,
Perhaps tune into your belly.
Can you feel your heartbeat there?
Shifting your presence to your hips.
Can you feel that heartbeat pulsing in your hips?
Perhaps even into your thighs.
Perhaps shifting awareness lower in the legs.
Searching for that sensation of pulsing,
Of life force rhythm.
Can you feel your heart beating in your lower legs?
Perhaps even into your feet.
Bringing your awareness all the way to your toes.
Can you feel that contraction,
That pulsation all the way in the tips of your toes?
This life force and blood flow is present everywhere in our body.
Moving your awareness,
Tune into your back.
Can you feel your heart beating on the backside of your body?
If you're lying down,
Perhaps you feel the pressure into the surface beneath you.
And as you feel that,
Perhaps shifting awareness into the neck and the back of the head.
Can you feel that life force energy contracting in your neck,
Your head?
How about your face and your jaw?
What does your heartbeat feel like there?
Coming into your shoulders and your upper arms.
Can you feel that life pulsating into your arms?
Can you feel it in your forearms,
Transferring energy all the way into your hands?
And even in your fingertips,
Can you feel that heartbeat pulsing,
Bringing vital energy and beautiful life all the way into the fingertips?
I invite you to bring your awareness back to the pulsation in your chest or wherever you felt it most strong.
And just notice now,
What does your heartbeat feel like now?
Has it changed?
And maintaining your presence on your heartbeat,
I invite you to take a long inhale and a long exhale.
And as you do so,
Just notice what happens to your heartbeat.
Do you notice a change in rhythm,
In speed,
In depth as you inhale and exhale?
Perhaps trying that again.
Inhale and exhale.
Again,
Just noticing without judgment.
How incredible this life force,
This heartbeat within us that keeps us alive.
What a beautiful way to explore that by really tuning into it and acknowledging it.
Remembering that anytime you desire or need to feel alive,
You can always tune into your heartbeat anywhere in your body to be reminded of its presence and its power.
And as we begin to unwind,
I invite you to take another three breaths in collectively.
Inhale and exhale.
And inhale.
Exhale.
Inhale.
And exhale.
And as you complete that round of breathing,
I invite you to just bring awareness into your toes and your fingers.
Even giving them a little bit of a wiggle if you desire.
Perhaps wiggling gently through your body,
Bringing a bit of movement just as we begin to come out of this.
If you're laying on your back,
You're welcome to roll onto one side.
And perhaps even though fluttering the eyes open and bringing your awareness back into the room that you're in.
Thank you very much for sharing this time with me and with yourself.
Thank you.
