Hello and welcome to this guided meditation to help you become centered.
Let's get started by settling into a comfortable position and allow your eyes to come to close.
And notice where your hands are placed and determine if they are in the right spot,
Either resting palms down or up on your thighs or hands in your lap.
And just begin to tune into your breath,
Taking a complete breath in.
And as you exhale,
Feel the outer shell of your body beginning to release.
And just repeat this a few times with each exhalation,
Letting go of just a little bit more stress.
Check in with your jaw and your mouth and release any tension there.
And notice your shoulders and see if you can sense if one is lifted a little higher than the other.
And feel both of your shoulders sliding down away from your ears.
Now feel into your belly and soften it.
And as you breathe in and breathe out,
Just notice how your belly is gently moving with each phase of the breath.
Take your awareness down into your pelvis and feel your sits bones against whatever you are sitting on.
And allow your weight to shift just a little bit from side to side.
And see if you can feel balanced weight coming down through your foundation.
Really settle into your seat,
Into your foundation.
And spread your attention out into your legs and even into your feet.
Now begin to bring your awareness to your spine.
And first just sense your back.
Maybe you can feel pockets of stickiness where the muscles are tight.
Or maybe you can feel a subtle wave like motion along your spine as you breathe in and out.
And begin to direct your breath along your spine.
So as you inhale I want you to take your breath in and down the front of your spine.
And as you exhale feel the breath flowing up the back of your spine to the crown of your head.
And then down and out through your nose.
Repeat this several times.
Just breathing in through your nose,
Let that breath run down the front of your spine.
To the tip of your tailbone and then exhale imagine the breath flowing up the back of your spine reaching up to the crown of your head and then water falling down and out through the nose.
Good now let go of that focused breathing and allow your awareness to spread back out to your whole body.
Just feel your whole body sitting here noticing the shape of your body.
And I want you to locate a place inside of your body that feels like your center.
And this can be any place.
It might be at your heart,
Your navel,
Maybe down at the tip of your tailbone.
Just scan through your body and notice what place draws you in and makes you feel at ease like you're at home.
That part of your body allows you to feel at home when you focus your attention there.
And just know that you can't get this wrong.
Once you've established where this place is for you in this moment,
I want you to stay with it and zoom in on your center and let yourself just fully dive in there.
What does it really feel like at this place inside of you?
So this place,
Your center,
Your internal home is always available to you.
And you can align with this place time and time again,
Especially when you feel scattered or ungrounded or disconnected from your own truth.
Now,
Without losing connection to your center,
Just start to spread your attention back out to the rest of your body.
Feel your entire body breathing in,
Like you're taking the breath in through the pores of your skin and then feel your whole body exhale.
Gather your hands together in prayer position at the front of your chest and seal in this deep connection with yourself.
Seal in the state of being centered.
Take a nice full breath in through your nose,
Side out through an open mouth.
Thank you so much for joining me to get centered today.
May you navigate easily and effortlessly through the rest of your day from this deeply,
Deeply centered place.
Namaste.
