Welcome to this short meditation exercise.
We're going to use a mantra or a phrase just to help us build a bit of focus,
Settle in to a little bit of awareness with ourselves.
I'm Gabby Macra.
Just remembering that meditation is a practice.
There's no right or wrong,
Good or bad.
Simply knowing that you took some time for yourself today is enough.
At any point during the meditation your mind wanders.
Simply notice it has done so and make your way in your own time back to the sound of my voice.
When you're ready,
Sitting up nice and tall,
Feet flat on the ground,
Hands resting gently on your thighs,
Feel the sit bones in the chair beneath you,
Support.
Under your feet,
Under your hands,
Under your seat.
Lengthening the spine from the tailbone through the lower back,
The middle back,
The upper back,
The shoulders,
Broaden the collarbones.
Soften the front of the rib cage,
Relaxing the skin,
The muscles around your face.
Gently draw the eyes closed,
Gently draw the awareness in towards you.
And just simply starting to notice the rhythm of your breath.
Wherever that awareness speaks to you,
Whether it's temperature at the tip of your nostrils,
The rhythm expanding,
Contracting around the chest,
Shoulders,
The collarbones,
Maybe around the belly,
Or maybe all of it feeling that breath pulsing through the torso,
The shoulders,
And even all the way down through the arms to the fingers,
Down the legs to the toes.
And just beginning to gently increase the length of your inhales and exhales a little bit longer,
Staying within comfort.
A little bit longer each time.
We're going to gently begin to use simple words,
Let and go.
On the inhales,
Repeat the word let softly to yourself.
And on the exhales,
Simple go.
Inhale,
Let.
Exhale,
Go.
Inhale,
Let.
Exhale,
Go.
Inhale,
Let.
Exhale,
Go.
Just continuing in your own breath time in your own mind,
Repeating let go.
And every inhale feeling your body drawing in just air but energy nourishment.
On every exhale,
See if you can soften and release the muscles,
The skin and the face,
The neck,
The shoulders.
Go and release down to the arms to the fingertips and the length of the spine,
Relaxing the muscles all down the back,
Down through the hips through the legs all the way down to the soles of the feet and the toes.
Inhale,
Let.
Exhale,
Go.
Just coming back to the natural rhythm of the breath,
Releasing the words.
Maybe taking a couple nice deeper breaths,
Inhaling nice and deep.
Open the mouth gently,
Sigh it out,
Exhale,
Release.
One more deep sigh,
Inhaling deeply.
Exhale,
Sigh it out.
Taking the right and the left palms together to give them a little bit of a rub create some heat some friction there.
And then placing the palms over the eyes.
Begin to allow the eyes to open gently underneath.
Maybe spreading the fingertips slightly,
Letting some light back in.
And then gently releasing the hands down from the face.
Just allowing your awareness to softly start to take in everything around you.
Take your time.
And then take a deep breath in and out.
