Start to find a comfortable position.
You can close your eyes and make some gentle adjustments.
And give yourself an extra minute just to stretch out.
Maybe the arms reach up overhead.
Or you might roll out the shoulders.
Or even twist the face side to side.
So the meditation has well and truly started.
You're starting to explore how you feel today inside your body.
Send a few fuller breaths into the back of the body and into any edges that you feel.
Tightness or discomfort or just the edge that you're stretching out.
And we have so much time here so really slow it down.
Let the breath work on you.
You might bring the head back to the middle and take a full breath up through the spine.
And for taking a different stretch maybe through your back or your hips.
Let there be some slow and full breaths through the heart space.
Just feel the shoulders soften.
The belly expand on the inhale.
And really let go on the exhale to the bottom of the breath.
There might even be a small sigh at the bottom of the exhale.
A little sound,
Letting something from deep in your belly release out of the mouth on the exhale.
Notice the way your breath is moving through the inner space.
Helping you to arrive here.
Let us spend still another five minutes at least just arriving if the body needs a big stretch again.
Maybe even need to stretch the legs out in front for a caterpillar.
Whatever you need to help you arrive.
Trust that this process takes time,
Sometimes,
Or you might feel fully here already ready to listen inward.
Soften all the muscles of your face from down upward.
The jaw,
Cheeks,
Every muscle up to the scalp.
Once the entire face and head is relaxed,
You can take a full clearing breath,
Just to let it go.
The attention sinks downward below the shoulders into the body.
Noticing what's here in the tissues,
Your skin,
Muscles,
Joints,
Nerves,
Energy,
Mood,
In your body.
Heartbreaking music How do I feel right now?
Allow that question to penetrate inward into the layers of yourself.
Different answers bubble up,
But then keep inquiring,
How do I really feel right now?
How do I feel right now?
How do I feel right now?
How do I feel right now?
How do I feel right now?
Connect to the direct experience,
100% present experience that's here in your body right now.
And you might even be recognizing the thoughts that are here right now.
Asking yourself,
What do I need right now or this week?
How do I feel right now?
How do I feel right now?
How do I feel right now?
And once you're finished with that contemplation,
Come back to the breath.
Feel the breath can clear you out and empty any residues of that contemplation.
Seeing the tension on every exhale effortlessly.
How do you feel right now?
Come back to the full breaths through the heart space.
Give yourself a moment to connect to the depth,
The intimacy,
The presence of the heart.
With each breath through the heart space,
Fill yourself with trust,
Love,
Connection,
Relaxation.
Casual pause No matter what thoughts arise,
Keep relaxing through the back of the shoulders and neck,
Belly and thighs softening.
And at your center,
You're allowing everything to be as it is.
You're allowing everything to be as it is.
You're allowing everything to be as it is.
You're allowing everything to be as it is.
One more minute.
Attention turns back inward.
You can notice the part of yourself that is awake and aware.
Your essential being.
The part of yourself that never changes.
The part of yourself that knows and sees everything that arises.
And if the next step feels right for you to place a palm on your chest or belly,
Or bring the palms in prayer,
Or to move the body in any way,
Then you can move into that next.
Feel yourself sink into your seat,
Your posture with some fuller,
Nourishing breaths.
And we can do something called segment intending,
Where you choose a segment of your life that's coming up.
Could be a part of today,
Or the week,
Or a project,
Or a conversation.
And just intend how that situation could go perfectly for you.
Can visualize and imagine that situation,
Big or small,
In the future.
Infusing it with your energies of relaxation and trust,
And any other qualities.
Feel free to take an extra five minutes here.
Either just sitting in silence until you organically feel complete,
Or to lay back or take stretches of breath.
And enjoy the rest of your day.
Thank you.
