Welcome for today's guided meditation.
I'm going to invite you to find a comfortable place where you can sit down or maybe lie down and I'm also going to invite you to find the opportunity to close your eyes.
We're going to take 15 minutes together and this time really is for you to be able to take time for yourself.
So we'll start by simply allowing the breath to come in.
So wherever you're at in your breath,
I'm going to ask you to find your breath and then invite you to exhale out all of your air.
Take an inhale in through your nose.
Open up your mouth and exhale the air.
Inhaling in,
Exhaling out.
Take another big inhale in and exhaling releasing.
Lengthening up through the spine on the inhale and exhaling out.
Taking another big inhale in,
Noticing your posture as you exhale out the air.
Taking this moment here to find your natural breath rhythm.
If you've been traveling or moving around or have a lot going on right now in your life,
This is really an opportunity for you.
Noticing the weight of your bones,
Your sit bones and anything that's underneath you.
Feeling your connection or your groundedness.
If there's anything that continues to come up for you,
Sometimes these thoughts want to rapid-fire.
They want to come right in one thing after the next.
If they do,
We'll find the breath.
Taking the inhales to notice what's going on and the exhales to slowly release and let them go.
Watching each breath as they come in through the nose.
With the mouth closed,
The breaths exhale back out through the nose.
Feeling more comfortable in this space that you've created.
Allowing this time to be just for you.
We'll do a gentle body scan by starting at the feet.
Just noticing both feet and then noticing the crown of the head and all the space around you.
The space beneath you and the space above you as you continue to lengthen out through your spine.
Settling in.
Paying attention to how your feet feel.
Moving up into the ankles,
The lower leg bones,
Front and backs of the legs as you move up in towards the tops of the thighs and the hamstrings,
Upper leg bones.
Making your way towards your hips,
The lower belly.
Here,
Checking in with your breath.
Notice where you're breathing,
Where you're holding any tension in the body.
Beginning to allow the inhales to deepen so that you can make a big,
Deep breath through the diaphragm walls,
Expanding the belly,
The lower back,
Making lots of space occur.
Widening and softening the breath in the lower part of the body.
Reconnecting with this energy.
Then moving up,
Finding that mid-back,
Mid-center,
And the heart.
Exploring the upper back body,
The front of the collarbones,
And the tops of the shoulders.
From here,
Moving down the arm bones,
Past the elbows,
Down in towards the wrists and the hands.
If your hands are holding on to anything,
Take note of this groundedness.
Thank your hands for all the things that they've come in contact with.
So far today,
Here we are as we watch the body skin move up the arms,
Back up towards the shoulders,
The neck,
The back of the head and the hairline,
Back of the head all the way up over towards the top of the head,
Over the bangs into the brow,
And then over the eyebrows,
Around the eyes.
Continuing over the bridge of the nose,
Watching the breath as it moves in and out.
And then next,
Over the cheeks,
Making your way around the jaw line,
Towards the corners of the lips,
Observing the upper and the lower lips,
The teeth,
The tongue,
Letting the tongue soften.
Finding a little parking spot there in the roof of the mouth.
And then observing the breath again.
So wherever you're at in your breath,
Take a big inhale in through your nose and then open up your mouth and gently exhale an audible sound.
Take another inhale in through your nose,
Open up your mouth and exhale out another audible note.
And allow this breath to keep moving in and out.
Again,
Checking in with your body,
Observing the places that are grounded,
Letting your exhales release anything that you're not using anymore.
Go back in towards the ground to recede and be recycled by Mother Earth.
Perhaps if there's places that are still feeling like they're tight,
Cold,
Hot,
Stuck,
Find those places,
Be aware of them.
And then send your breath into those places to see what you can do to move some of that energy,
Move it out and away from the body and send it back deep into the Checking in with yourself one last time.
We'll slowly start to allow the body to become more alert.
I invite you to move the body and little movements.
If bigger movements occur,
Feel free to add bigger movements in at any time and gently opening your eyes.
Thank you for joining me.
