Hi everyone,
This is Katie.
Welcome to your meditation practice today.
Thank you for joining me today as we just find a moment of stillness and calm in this rainy day meditation.
Just start to find a comfortable seat wherever you are.
Maybe just close your eyes.
If you don't want to close your eyes you can just soften the gaze looking a foot or two ahead of you.
Just starting to check in with the body.
Taking a few rounds of breathing on your own.
Just listening to the rain.
Just finding stillness.
Bringing your awareness to your breath.
Observing how you're showing up to the practice this morning or afternoon or evening.
Noticing the quality of your breath.
Can you inhale to expand your lungs a little bit more than the last?
Can you elongate your exhales?
Breathing out slowly.
Really finding a moment of calm.
Listening to the surroundings,
Listening to the rain.
Just take a deep breath in.
And exhale.
Deep breath in.
Expanding the lungs,
Broadening the shoulders,
Lengthening the spine and the neck.
Exhaling.
Elongating each exhale to be just a bit longer than the last.
Biggest breath of your day.
Really inhaling,
Expanding your lungs like a balloon.
Holding at the top,
Taking a few more sips of air in.
And exhaling as slowly as you can.
Taking a few moments of mindful breathing.
Allowing yourself to feel anything that may be coming up for you today.
Not judging.
Just witnessing and letting the thoughts pass by.
Not holding any attachment and any thoughts or feelings or memories from the day.
Allowing them to float by like clouds in the sky or a leaf falling from the tree.
Observing your breath here.
Perhaps finding a moment to just focus on the heart.
Expanding and noticing how you feel in your heart center.
As you inhale can you expand and broaden the heart?
Allowing yourself to let go.
And on each exhale,
Slowly releasing the air from your lungs.
Releasing any tension,
Any attachment from the day.
Any memories that you're holding onto.
Allowing them to just float by.
Float through the body and just ground into your surroundings.
Deep breath here together.
And exhale.
Slowly starting to bring gentle awareness and a bit of movement back into the body.
Wiggling the toes,
Wiggling the fingers,
Maybe taking a few neck rolls and stretching up to the sky.
I want to thank you for joining this practice today and just finding a moment of calm.
Knowing that you can always come back to this practice anytime that you need.
Thank you and I'll see you next time.
