Welcome and thank you for joining me,
Jean Vetrano,
In practicing this guided meditation.
You can close your eyes if you'd like or just slightly lower and soften your gaze on a fixed point in front of you.
Give yourself a moment to arrive in your body and to move into a place of observing and of being just as you are.
You can allow yourself to settle into a grounded position,
Sensing your feet on the floor and your legs and your pelvis,
Wherever they may contact with your seat or your cushion.
Notice if you feel as though you're lifting away from the seat,
As if you're leaning forward into the next moment,
And see if you can give yourself permission to let go into just being right here for these few minutes.
Enjoy letting the muscles of your face rest,
Softening between your eyes.
You can let your jaw be at ease.
You can do that by allowing some space between your upper and lower teeth.
And allow your senses to receive.
Instead of reaching out to perceive things,
Just receiving,
Not needing to work hard.
You can do less and simply be present.
And now locate your inhale and your exhale and follow along at its rhythm.
So you don't need to control it at all.
Simply start to follow the whole length of your inhale and the moment when it turns around and becomes an exhale.
So no matter how fast it might be,
Simply follow its pace.
Feel your abdomen or your rib cage or your chest move with each breath.
It may be subtle,
And that's okay.
Simply breathing in,
Breathing out.
Following just like this,
Following your breath,
We'll listen to the sound of the bell three times.
Exaggeration.
Enjoy this breath,
This moment of simply being alive,
Not needing to do anything more,
Not needing to fix or to plan or to be more than you are.
Letting the sounds of the present moment come and go.
Not getting attached to any particular thought,
Feeling or sensation.
You might simply notice what's there with kindness,
But not needing to do anything more in this moment.
You can just be breathing,
Feeling your inhale,
Feeling your exhale,
Knowing this is enough.
This breath,
This moment,
Just where you are.
Knowing you can come back home to your breath at any point in the day.
It is always there for you to tap back into,
To bring you back to enjoy.
You might take a moment and thank yourself for pausing,
For practicing for these few minutes.
Thank you for joining me today.
For more information on my classes and groups or massage therapy,
Please visit my website at JuneVitrano.
Com.
