Hello,
And welcome to this meditation practice today.
I am Katie Johnson.
I am a meditation teacher out of Brooklyn,
New York.
Find a moment to just settle into your space,
Wherever that might be for you today.
Just meet me in a nice,
Comfortable position.
Exhaling everything out of your body.
Let's start our practice today with a nice big inhale.
Holding it at the top before we have a nice big audible exhale.
Allowing yourself to settle into the space that you've created.
Taking a moment just to check in with yourself.
Observing how you showed up to the practice today.
Observing the body,
The quality of your breath.
Maybe even observing the mental chatter that you've shown up to with the practice today.
Taking a nice deep breath in.
Filling the lungs and the belly.
And a nice exhale.
A little bit longer than that inhale.
Finding yourself to find a moment of relaxation.
A moment to let go.
And a moment to just breathe.
Perhaps even taking just a moment to reflect on just a bit of gratitude for something that's happened to you this morning or sometime during this day if it's the afternoon.
And grateful that you've shown up to this practice to give yourself the space to breathe,
To heal,
And to just be in your body.
Finding the body,
Checking in with each limb.
Observing how you feel.
And with every breath,
Allowing yourself to just relax a little bit further into this moment.
Allowing yourself to let go and to return home to your body.
Bringing your awareness to your chest with each inhale.
Watching the rise and the fall.
Shifting your awareness down to the belly.
Taking a nice big breath in.
Letting the belly expand like a balloon.
And on each exhale,
Watching and feeling how your chest and belly return down to its normal position.
Going back to normal breathing.
Watching the chest rise and fall.
And if you're holding on to any tension from the day,
I invite you to bring your awareness to where you feel the tension in your body.
And on the next inhale,
Just focus on that area of the body.
Filling that area up.
And on the exhale,
Just allowing yourself to relax and deepen into that tension.
Letting it to expand and to dissipate into thin air.
Doing that again on the next round of breath.
Finding any small pockets of tension in the body and allowing yourself to just breathe and relax.
Shifting your awareness to each breath,
The air flowing in and out of your nostrils.
The temperature of that air as it enters and how it changes on the exhale.
Breathing in,
Expanding the body,
Expanding your energy,
Removing any limitations.
And exhaling,
Allowing yourself to release any tension or self-limiting beliefs.
Allowing it to just leave the body,
Removing any barriers from your day.
Observing the breath.
Observing any thoughts that might be fluttering.
Allowing them to pass by like clouds in the sky or leaves falling down from the tree.
Giving yourself the space,
Bringing this moment,
Bringing clarity and love.
Feeling your body with that joy,
Filling your lungs with a sense of peace.
Getting into that feeling,
Knowing that that feeling is always there for you.
It's always here to support you wherever you are in the day.
Taking a nice big breath in,
Filling the lungs and the belly with this feeling of peace and joy.
And exhaling,
Allowing yourself to deeply relax into this moment.
This moment and this feeling and the body is always here for you.
You can come back to this anytime you want during the day.
And to finish our practice,
Exhaling everything out of the body.
Join me for a nice big breath in,
Your biggest breath of the day.
And a nice big audible exhale.
Thank you for joining me in this practice today.
I hope to see you again soon.
