Welcome.
My name is Emily,
And I'm so glad you're here.
This guided practice is an invitation to slow down,
Reconnect,
And notice what's happening within you without judgment.
There's no right way to do this meditation.
You don't need to clear your mind or change anything.
Simply allow yourself to be present,
Exactly as you are,
And let this practice support you.
Now let's find a comfortable place to sit.
You might sit on a chair,
A cushion,
Or the floor,
Wherever you feel supported.
Rest your hands gently on your lap or your knees.
Allow your shoulders to soften.
Feel your spine lengthen,
Upright but relaxed,
Like a string gently lifting the crown of your head.
Take a moment here to feel the support beneath you.
Notice the weight of your body pressing into the earth.
Gently bring your attention to your breath.
Notice its natural rhythm without trying to change it.
Feel the air entering your body,
Traveling down into your lungs.
Notice your chest or belly rise with each inhale,
And soften with each exhale.
If it feels helpful,
Place a hand on your chest or your belly and notice the warmth and movement.
With each inhale,
Feel expansion.
With each exhale,
Feel softening.
The breath is your anchor,
Returning you to the present moment whenever your mind wanders.
Bring awareness to the points of contact between your body and the earth.
Feel the support beneath your feet or your sit bones.
Feel the stability.
Imagine your body gently sinking into the support.
If it feels safe,
Imagine roots extending from your body into the earth,
Grounding you in stability and calm.
As you rest here,
You may notice thoughts,
Feelings,
Or sensations arising.
This is completely natural.
You don't need to push them away.
Simply notice them.
Imagine them as clouds drifting across the sky of your mind.
Label them gently if you'd like,
Then return your attention to your breath.
Notice any sensations in your body,
Tension,
Warmth,
Or ease.
Simply observe them without judgment.
As you continue to breathe,
Bring a gentle intention to this practice,
An intention to care for yourself,
To rest,
And to be present.
Allow yourself to approach this meditation with curiosity and compassion.
This is a safe space.
You are allowed to simply be here exactly as you are.
Now bring your attention to your whole body,
Starting at the top of your head.
Slowly scan down through your face,
Neck,
And shoulders.
Release any tension you notice.
Continue down your arms,
Your torso,
Your legs,
And your feet,
Noticing how your body feels in this moment.
Return your attention once more to your breath.
Notice the subtle sensations,
The coolness of the inhale,
The warmth of the exhale.
Each breath is an anchor helping you to stay present.
Take a few deeper breaths if it feels comfortable.
Gently wiggle your fingers and your toes.
Roll your shoulders.
When you are ready,
Softly open your eyes,
Bringing awareness back to the room around you.
Take a moment to honor yourself for showing up,
For practicing presence and self-kindness.
Carry this sense of groundedness and gentle awareness with you into the rest of your day.
