Begin by finding a position that allows your body to feel supported.
You might be seated or you might choose to lie down.
Allow your body to be held by whatever is beneath you.
There's nothing you need to fix in this moment,
Nothing to figure out.
Just simply arrive here and now and take a slow,
Deeper breath in through your nose and a gentle exhale through the mouth.
Again breathing in through your nose,
Lengthen that inhalation and release the breath through your mouth.
As you do,
Allow your shoulders to relax and soften.
This meditation is for moments when the system has taken in too much,
Whether that's too much emotion,
Too much stimulation,
Too much tension or holding.
You do not need to name or relieve what brought you here.
We are simply creating space,
Space for release.
Bring your awareness to the surface of your body where your skin meets the air and bring your awareness to that space as if you're noticing the outline of yourself for the first time today.
And imagine that your body is surrounded by a subtle field of energy,
Like a soft atmosphere that extends,
You can decide,
Inches or several feet beyond your skin.
This is your energetic field.
Within this field may be sensations,
Emotions,
Impressions,
Some of them might be yours,
Some of them might be absorbed from the external world.
And with each exhale,
Invite this field to gently loosen.
Take a nice easy breath in through the nose coming present without judgment.
And as you release the breath through the mouth,
Just invite this part of you,
This energetic field of yours to gently relax and release.
Not straining with the breath,
But just using it as a tool,
Every exhale,
An invitation to gently loosen and release.
You might imagine emotional residue draining downward,
Like a heavy mist settling into the earth.
You might sense,
As you're doing this,
Space returning around your chest,
Every inhale coming present,
Every exhale,
Just gently allowing release.
You might sense space returning to your belly and your head.
There is no force here,
Only permission.
And just staying with the breath.
Every inhale coming into this here and now.
Every exhale just softly releasing.
If you notice any areas of density in your physical body or in your energetic field,
Any places that feel tight or cloudy or full,
Acknowledge them with kindness.
You can silently offer to yourself,
You are allowed to soften.
I am allowed to soften.
You are allowed to rest.
You can say to yourself,
I am allowed to rest.
Breathing slowly.
Every inhale coming present,
Every exhale,
The opportunity for letting go,
Loosening and softening.
Allowing overwhelm to move out rather than to be managed.
Breathing in,
Experience more of yourself here and now.
Breathing out,
Just simply allowing,
Not efforting,
But imagining any emotional tension just melting off of you into the earth.
As this clearing continues,
Begin to notice what remains.
Perhaps a steadiness.
Perhaps simply stillness.
Perhaps light or peace.
There's no right or wrong here.
There's simply being here now.
And inviting the breath to be a tool for coming present on the inhale and allowing for release on the exhale.
And as you breathe in,
As you breathe into this now,
Notice what is present.
You,
Your light,
Your energy,
Your consciousness.
And just allow yourself to rest here for a few more gentle,
Easy breaths.
When you are ready,
Slowly bring your awareness back to the space you are in,
The space around you.
And before you open your eyes,
Connect to your chest and feel,
Notice if there's a shift,
A lightness,
An expansiveness.
And if you feel so inclined,
Set your intention to carry this sense of spaciousness with you throughout your day today.
