Set yourself up.
Focus today on creating a really tall,
Long spine.
Pull your shoulders gently back into your spine so your collarbones open.
Yeah,
And then close your eyes.
Take a few deep breaths in through your nose.
Open mouth,
Exhale.
Take two more breaths like that in through your nose.
Exhale.
Yeah,
Get out any of the fidgets.
Inhale.
And as you exhale,
Soften your shoulders.
Settle into the natural rhythm of your breath,
Gently in and out of your nose without any control.
Let it be natural and easy.
And take a moment here to tune into yourself.
So how are you today physically?
No judgments,
Nothing to fix.
If it's something that needs attention,
It will be there after meditation.
We're just pausing.
And now take a quick scan.
How are you today emotionally?
Sometimes spots of tension might give way to how you are.
And now we'll bring our awareness down to our feet.
And if you find yourself making to-do lists throughout your meditation or processing,
Or just saying something specific,
We use these anchor points on our body to bring us back into the present moment.
Bring your awareness to your hips.
And shift your awareness to your solar plexus,
The space between your belly button and your ribcage.
Now bring your awareness up to your heart,
Your chest.
If you feel any tightness,
Any tension,
You can use your breath to let that melt away.
And bring your awareness to your throat.
And your awareness up to your forehead,
Your third eye center.
Allow this awareness to soften your brow.
Maybe it softens your jaw as well.
And shift your awareness six inches above the crown of your head.
Receiving in the energy that you need today.
You now will walk our awareness back down those points on our body,
Just briefly pausing at each spot.
Your forehead,
Your throat,
Your heart,
Your solar plexus,
Your hips,
Your feet.
And now on your own time,
Use an inhale to trace all the way up from your feet to above the crown of your head.
And a full exhale to come all the way back down.
Do this on your own,
Creating a rhythmic breath that is deep and expansive.
And the practice here is noticing when you drift off into thought.
You can always pick one spot on your body to bring your awareness back to if that keeps your focus.
And then when you're ready,
Start your full body breathing again.
And bring your hands to heart center.
Inhale to your fingers and press open palms up to the ceiling.
You can take some movements here.
And when you're ready,
Open your eyes and come back into your day.
