All right.
So we're going to get started with today's lunchtime meditation.
For today,
I want to do some tuning into the body,
Noticing sensations and maybe a little bit of gentle movement.
So as always finding your comfortable seated position,
Perhaps laying down if that's what's comfortable to you.
For seating,
You can be seated in a chair or on the floor,
Perhaps with a cushion,
Just noticing what feels best.
And we're going to begin with some mindful breathing.
So there's no need here to deepen your breath or change anything.
Just begin by noticing how the breath moves through your body,
Perhaps letting your eyes gently close or letting your gaze soften.
Noticing where you might be holding tension in your physical body.
Make sure that you're noticing without any judgment.
The sensations moving through your body are not right or wrong.
It's just how you're feeling right now.
Continue to notice what your breath feels like.
Perhaps noticing the temperature difference between the inhale and the exhale.
Feeling the rise and fall of your chest or belly.
And if it feels right,
Perhaps lengthening your inhale and lengthening your exhale.
Just spending a little bit more time taking in more air and releasing more air.
It feels good.
Maybe exploring a few shoulder rolls,
Bringing the shoulder slowly up and back.
Noticing sensations here.
Noticing if one shoulder feels different than the other.
In reversing direction.
And find stillness.
What happened with the sensations when you were moving?
What did you feel?
And do you feel different now that you've stopped?
Maybe you feel everything better,
You know,
Feeling rising andborn?
Next,
I invite you to turn your head towards the left,
Going only as far as feels good.
Breathing into this space,
Softening your jaw,
And releasing your right shoulder.
Taking five more breaths in this space.
When you feel ready,
Slowly bringing your head through center.
And over towards the right.
Again,
Breathing into this.
Softening your jaw.
Letting yourself settle into this space.
And over towards the right.
Taking three to five more breaths here.
Before bringing your head back to center.
Breathing in with both sides of your neck.
Noticing if one side still feels tighter than the other.
And just being aware of the sensations in your body.
And just being aware of the movement of your breath,
Even when you are still.
On your next exhale,
Let your chin drop down towards your chest.
Stretch into the back of your neck.
Again,
Noticing sensations.
Taking a few more breaths here.
Before inhaling to lift your chin up towards the sky.
Stretching to the front of your throat.
Perhaps moving your jaw from side to side.
And bringing your head back to a neutral space.
Breathing in,
Noticing the sensations in your neck.
Perhaps you've released some tension.
Or perhaps you're more aware of sensations.
Breathing in,
Noticing sensations.
Sitting up nice and tall.
Bringing your right hand outside the left knee.
Bringing the torso over towards the left.
Letting yourself find this gentle twist.
The left hand can be rooted on the floor behind you.
Or anywhere it feels comfortable for stability.
Depending on how your neck feels,
You can be looking to the left or over your left shoulder.
Taking a few more breaths here.
When you feel ready,
Bring it back to center.
Your right knee.
Breathing into this twist.
Noticing where you feel sensations.
And slowly unwind,
Bringing it back to center.
Checking in with the sensations of the body.
And asking yourself if there's any other movement that you would like at this point in time.
Finding a few more stretches before settling into silence for just a few more moments.
Noticing the sensations that accompany your stillness.
Noticing the sensations that accompany your stillness.
Thank you.
Taking three to five deep breaths here.
If your eyes were closed softly,
Blink them open.
Allowing yourself to notice the space around you.
And if it looks different now that you've tuned into the space within you.
Remembering that this space of peace and calm is always within you.
And bringing your palms together at your heart space when you feel ready.
Taking a moment to feel gratitude to yourself for making time for your practice today.
And if you feel like you're ready to meditate,
Feel free to take a moment to feel grateful for the opportunity to meditate alongside you.
Thank you.
