Hi,
Welcome in.
Before we begin,
I'd like for you to take a few moments to settle into a comfortable position.
Whatever feels the best for you.
That may be sitting in a chair with your feet on the floor.
Maybe you prefer to lie down on your yoga or Pilates mat,
Or maybe in your bed.
Or maybe you're seated on the floor.
However you prefer to be today,
We're going to simply pause wherever you are,
Allowing your body to land.
If it feels comfortable and safe for you to do so,
You can gently close your eyes.
Or if you'd prefer,
You can soften your gaze,
Letting your focus rest somewhere easy.
Perhaps on an object in the room,
Or a space on the ceiling if you're lying down.
Let's begin by taking three deep but gentle breaths in through the nose and out through the mouth with a gentle sigh.
This will help us to release any tension that we might be holding onto,
And allowing our bodies to know that our nervous systems can calm just for a little,
And that we're safe here.
Taking our first breath in through your nose,
And when you reach the top,
Pausing for a second,
And sighing it out through your mouth.
Let's do another,
Gently but deeply in through your nose,
Pausing at the top,
And exhaling through your mouth with a soft sigh.
Let's do one more of these.
Breathing in,
Pausing at the top,
And sighing it out,
Allowing your body to begin to soften.
Allow your breath to return to its natural rhythm,
No forcing anything,
And no need to change anything.
And just take notice of the rise and fall of your breath.
For these next few moments,
Nothing is required from you.
There's nowhere that you need to be.
There's nowhere that you need to rush to.
No deadlines that you need to meet.
It's just a few moments for a small pause.
If your mind begins to wander to your to-do list,
Your plans,
Or anything waiting for you,
Then that's completely okay,
And completely natural.
Just notice any of these thoughts that may crop up,
And gently guide your attention back to your breath.
Nothing has gone wrong,
But you're simply returning.
With each inhale,
There's nothing you need to take on right now.
And with each exhale,
You might allow yourself to gently soften,
Even just a little.
You don't need to clear your mind.
You don't need to feel a certain way.
We're just focusing on our breath,
And just being here in this moment.
And in this moment,
You might begin to notice something simple,
A quiet sense of being here.
Not everything slowing down,
Not everything figured out,
But perhaps you could feel just a little more space.
Let's take three more of those deep but gentle breaths together.
For our first breath,
Gently in through your nose,
Pausing at the top,
And exhaling with a gentle sigh.
In through your nose,
And letting the sigh release.
Our final breath,
In through your nose,
Pausing at the top,
And exhaling with a sigh,
Allowing your breath to come back to its natural rhythm once again.
Take a moment to check in and notice how you feel.
Maybe a little more at ease,
Perhaps you feel a little more present,
More grounded,
Or simply glad that you gave yourself these few moments.
When you feel ready,
And completely in your own time,
Gently bring your awareness back to the space around you,
Bringing some gentle movement back to your body,
Maybe wiggling your fingers and your toes,
Maybe gently moving your head side to side for a gentle neck stretch.
Take whatever movement that you need here,
Whatever feels good.
If your eyes were closed,
When you feel ready,
You can gently flutter them open,
Or if you've had your gaze softened,
Just return your attention and awareness back to the room that you're in.
And as you move back into your day,
A quiet reminder that you can pause like this whenever you need.
You can always come back to your breath,
To this moment,
And to yourself.
Thank you so much for meditating with me,
I'm very grateful.
