I welcome you to Close your eyes.
And just There's nothing really you'd have to do in this space right now Enjoy your eyes being closed.
Maybe they were looking at stuff all day.
Maybe it was looking at screens all day.
Maybe you notice now,
Wow my eyes are actually really tired.
And this is the first time you've closed them all day Start to just breathe a little deeper here.
Aside from sleeping or napping,
Our eyes are always on call,
I suppose.
They're always.
.
.
Active they're always doing their job so On Friday,
After a long week of staring at the screen,
We're working from home.
It feels really nice to just Let them not have to do anything.
Breathing in here together,
We'll inhale.
And exhale.
Good.
One more.
Inhale.
Exhale Good Continue to keep this pace on your own This deeper breath this slower breath.
All the while.
Letting those eyes rest.
Maybe seeing if you can let those eyelids Drop a little more,
Relax a little more.
There's all these little muscles.
That control our eyelids and not to mention the eyeball As you breathe,
See if you can tap into those muscles and let them relax.
Breathing in here,
Inhale.
Exhale Good,
One more in.
Exhale and as you can see it right here I'm doing open mouth exhales and that's always really nice to release anything that you want to let go of,
Whether it be stress or grief.
My worries.
And you can play around with the exhale as well.
Maybe a loud sigh.
You can adjust the shape of your mouth as you breathe out.
Maybe breathing out and making different sounds.
Playing with that,
Seeing how that feels.
It's like the stress is built up.
Over the week and it just wants to escape.
Our body in different ways,
So.
Welcome that flexibility into your exhales.
Linear intuition and just what feels good guide you into those different types of exhales.
Breathing in together here exhaling Good.
One more.
Inhale.
Exhale continue like this on your own I'm just taking some time to allow that surface level stress to evaporate before we go deeper in our meditation.
So if it feels good right now,
You can start to invite some movement,
Maybe some shaking of the hands Maybe some neck rolls.
Couple that with the Dynamic exhales.
Maybe if your feet are on the ground,
Tapping them on the ground Just letting any tension any movement,
Anything that wants to be wiggled out of us.
Let that go.
Giving you permission to move,
To shake the way you want to.
Then gently returning to a stillness Checking in here,
Breathing together exhale Good,
1 more Exhale Hooray.
Continue breathing like this,
Slower,
Deeper.
By now,
You may find that this slower,
Deeper breath comes a little more easily now.
And that we have shaken off that.
Surface level stress.
We've let what needs to be moved out of us move out of us for now.
And now we have this wonderful stillness,
This empty space.
So just breathing in here,
Letting yourself occupy that space.
While we're in this space I want to give you some time to gather up Whatever has been making you feel especially uncertain these past few days,
This past week,
These past few months,
Year,
Years,
Whatever it may be,
Gather it up and as you gather it up in your mind's eye Notice.
If anything changed If you feel a little tense,
If you feel a little nervous,
Just by calling those things out.
And that's totally fine,
That's very normal Breathing in here,
Inhale exhale Good.
One more in.
And down.
Continue like this on your own and as you're breathing Go ahead and place your hands on a surface or the ground in a comfortable manner So that your palms are facing downwards,
Your palms are touching the surface or the ground From here,
Just establishing that connection to the earth or to the environment outside of us by pressing down a little bit,
Seeing how the surface of the earth pushes back on us Breathing here.
Maybe moving your palms around a little bit,
Feeling the texture What do you feel like?
You have a nice connection to the surface or the ground.
I want you to start breathing here with me.
Breathe in Breathe out Good,
One more in.
And down Excellent Now,
I want you to start and take whatever you gathered up all the things that make you uncertain And with every exhale,
I want you to send all of that stuff.
Whatever that may be,
Send it all.
Through your arms,
Out of your palms,
And into the earth,
Or into and out of you and into the environment.
So we'll inhale here Gathering and then exhale,
Releasing.
Gathering on the inhale.
Releasing on the exhale Good,
One more in.
Release.
Just go ahead and explore this on your own.
You may find that incorporating some of the Dynamic exhales will help you push certain things out if you want to release anything that feels particularly sticky you may find that After a couple releasing exhales,
You want to check back in with yourself.
Just do a couple normal,
Slower,
Deeper breaths And then you may find that,
Hey,
There's actually a couple more things I want to release and go back to that.
Dynamic exhale and releasing breath.
I'm giving you a couple moments here to experience and play around with that On the exhale it might feel like you're clearing things out,
You're draining things that you don't want anymore.
Oh,
You're just letting it flow out with your breath.
Through that connection in the air and if it's helpful for you you can think of it as a stream or a body of liquid all these things that are making you uncertain or worried And at times,
There's a lot of stuff that you want to release and that becomes a strong push.
You're like forcing that out of you.
And then you might find that After a couple of those breaths,
It starts to slow down to a flow but you still want to release it and that breath might sound like.
.
.
No.
Something more easy.
So we'll inhale here together in.
We'll exhale One more in Release.
Good.
One more time.
Inhale.
And exhale So bye now.
Hopefully you're even more emptied out of stressors,
Of things that are making you feel worried about the future Breathe.
And now you feel nice and empty or open,
Clear Whatever it is,
Just go ahead for the next couple of breaths.
Enjoy this feeling Almost like melts into this feeling,
It's Friday,
That feeling of It's Friday.
You can welcome that into this meditation.
Like a feeling of I just did some internal housecleaning and that feels so nice.
Lounging,
Luxuriating even.
In this space that we've created in just a few short moments And from this space of clarity and ease,
Or just a space of feeling better On the next breath,
I invite you to wrap your arms around yourself like you're giving yourself a hug.
Breathing in here,
Feeling how nice it feels to have your arms around you like this.
Maybe the warmth or the texture of your hands and your clothing feels nice or that feeling of being contained and held,
Even if it's by yourself.
That's also really nice.
So breathing in here and enjoying it.
Inhale Exhale heard.
One more inhale.
Exhale and if it feels good You can start swaying or moving a little side to side like you're giving yourself a really nice Really rejuvenating embrace.
Enjoying how supported that makes you feel welcoming any feelings that come up.
Making sure you're continuing to breathe in nice and deeply here.
Again,
Just allowing yourself to melt into this space,
Melt into yourself Hold,
Support and contain yourself Breathing in here,
Inhale.
Exhale On the next inhale,
You can Place your hands wherever they want to go Check in with yourself now the way you've been About 20 minutes but In this time,
We've done some releasing,
Some resetting,
Some self soothing Noticing what comes up here knowing that no matter what no matter what we're going through now,
What we're worried about or we may face in the future that this feeling is always accessible,
This feeling of clarity,
This feeling of I've got you.
Or I've got myself.
Is always accessible.
It's always here for us if we need it.
With that being said,
When you're ready you may open your eyes and come back
