So just taking a moment to feel into your seat and seeing if there's any way to make yourself even more comfortable right now.
If you want to lie down for this or prop yourself up with cushions or blankets you're more than welcome to do that.
So this meditation is going to go on for roughly 20 minutes or so and it's really wonderful to have you here at this time at the start of the day and perhaps the start of the week.
So take these next few breaths to relax the shoulders,
The jaw and to really begin to feel into your body.
Noticing where you're sat so if you're connecting through the sit bones and the feet or if it's through the back of the body.
Just noticing where you're touching the earth and gently bring the awareness back to your breath and in your mind as you breathe in say to yourself this body is breathing in and as you exhale this body is breathing out.
So you have something to anchor your attention.
This body is breathing in,
This body is breathing out.
If the mind decides to wander it's okay just simply bring that awareness back onto the body to the breath and after this next round of this body is breathing in,
This body is breathing out,
Start to notice that gentle pause in between your breath.
So the gentle pause when your body is full of oxygen of air and that gentle pause when you are completely empty.
It's not forced or anything you're just bringing awareness to that point in time.
Where do you notice that feeling of being full and where do you notice or how does it feel to be completely empty of breath?
And the last thing we will do very consciously on the breath for now is just aware of the flow,
That ripple of breath into the body and the cascade of it coming back out.
Breath as it travels all the way down through,
Hopefully down to the belly and then up and back out through the nose or the mouth.
So just watching that journey for a few rounds,
Maybe noticing it spreading into the back area of the body or perhaps more up into the chest,
Just watching where your breath decides to travel inside you.
And with this vibrance of energy in your system of breath of vitality,
I'd like you to consider a feeling that you would like to take into your day.
So whether that is cultivating more love and compassion for yourself or a sense of joy through your day,
A sense of feeling at peace or at ease,
Just take your time to ask your body what does it need to feel today?
And if you're unsure,
Feeling kindness towards yourself is always going to be a good one.
Once you have this idea of what it is you want to feel,
Start to consider times in your life when you have already felt this way before.
This is called being in coherence with this feeling.
So you're cultivating that energy in your heart by memory and by experience.
So whatever it is that you're working with,
Even if the memories are from long ago,
How did they make you feel?
How did you react?
How did you move through those interactions?
Get clear on this,
Remind your body what it's like to have that feeling inside.
So using the example of joy,
Perhaps it was when you were barely laughing uncontrollably with friends as example.
Thanking this time being in your past for these moments and memories.
And now consider other areas like movies or times experiences you've seen through other people perhaps,
Or what this this feeling represents to you.
So you have your own experiences and these other impressions that have been put on you for this feeling,
But how can you draw that inside of yourself too?
So perhaps it's ways and things that you want to happen,
Perhaps it's things that just make you think of this feeling,
Or you associate.
Breathe into your heart now and really work with this energy breathing in and out of your heart.
And just for a moment consider what is stopping you from feeling this more often?
Is there something that is in your way that is stopping you from accessing this feeling?
And if you choose to go there and can feel that resistance to go there,
Acknowledge whatever comes up for you.
And just be with any sensations in your body,
Breathing deeply to support this.
And just asking yourself,
Can I let this go today?
Even just a little bit,
Can I start to move past what is keeping me stuck?
Or what resistance there is from me moving forwards?
And I start to break that down just a little bit,
Use your breath.
It might help to say I am letting this go,
Whatever has come up for you.
I'm letting this fear go.
And just notice by doing this work perhaps you're beginning to feel lighter and feel more space in your body.
And with this extra space inside of you,
Re-invite that feeling back into your heart.
See if you can let a smile pass your lips to go,
Yeah this is here today,
This is going to guide me for the week.
Knowing that you are supporting yourself by being here,
By doing this.
That you are holding yourself,
Supporting yourself.
Take another beat to breathe in and out of this heart space.
And just becoming aware of anywhere else in your body that may be talking to you and sending this love or energy that you've cultivated in your heart to any other areas in your body that need it.
And come back to that sentence of this body is breathing in,
This body is breathing out.
And become aware of any noises that you can hear outside of your space,
Outside of this cozy environment that you're in.
And become aware of the sounds within your space,
The music,
My voice,
Your breath,
Noticing the colours behind the eyelids.
I'm just inviting you to move through your fingerprints,
Eyes closed.
And then bringing the hands onto the heart,
Your physical heart.
And just again in your mind saying thank you for showing up today to yourself,
To your body.
Thank you to your breath and when you are ready,
Slowly open your eyes and come back into this space.
