Hey there,
My name is Dani and I'm delighted to invite you to join me for this short meditation to just give you a little opportunity to reset your mind and your body.
So begin by getting yourself into a comfortable seat,
Whether it's on a chair or sitting cross-legged on the ground.
Try to make sure that you're sitting upright,
Not leaning back for support,
Rather engaging your core slightly.
Have your shoulders relaxed and have the posture calm but steady.
When you're ready,
Gently bring your awareness to where your mind is,
How your thoughts are,
Are they busy or they calm.
Notice how you feel in this moment,
What the day has brought you so far.
Connect with that pulse of energy beating through every cell of your body,
The heartbeat,
The breath.
And then bringing yourself to your heart center and allow yourself to connect with whatever you deem to be the great source of life,
Whether you believe it is nature or the universe or God,
Whatever that is for you.
I'm just taking a moment to plant an intention of what it is you'd like a little more of in your life.
From here,
Bring all of your awareness to your feet and any points of your legs that are connected with the ground.
Notice your sit bones as you gently release down onto them,
Noticing if you're leaning on one side more than the other.
And how can you balance that out?
Trace your awareness up your torso,
Keeping that engagement through core but relaxing your shoulders,
Your arms,
Your palms,
Your fingers.
Be aware of your neck,
Your head,
Your facial muscles.
Relax the jaw.
Allow the tongue to melt in the mouth and the eyes to relax in the sockets.
And then just let your awareness come to your breath,
The rhythm that's there just true to you.
Notice,
Can you feel your breath in the lower belly as the diaphragm presses and releases the lower belly out on the inhale,
Contracts it in on the inhale.
Notice the diaphragm below the ribs gently moving and the space in the lungs,
The side of the lungs,
The back body.
Draw a big breath from the lower belly,
Diaphragm,
Chest in.
Exhale,
Chest,
Diaphragm,
Lower belly.
Inhale,
Belly,
Diaphragm,
Chest.
Exhale,
Chest,
Diaphragm,
Belly.
Breathing,
Inhale,
Belly,
Diaphragm,
Chest.
Exhaling,
Chest,
Diaphragm,
Belly.
One last time,
Big deep breath in belly,
Diaphragm,
Chest.
Final exhale,
Chest,
Diaphragm,
Belly.
Allow your attention to come once more to your feet,
Feeling that grounding sensation with the earth.
And then gently noticing your mind and any shifts or changes.
Be aware of your breathing,
Perhaps a little deeper.
Slowly drop your chin to your chest.
Flutter your eyes open,
Lifting your head and neck and returning to your day a little stronger,
A little bit more present and embodied.
