Welcome,
And thank you for joining me,
Jean Vitrano,
For this guided meditation.
Please be comfortable and allow yourself to ease into stillness.
Your eyes can close if you'd like.
And to start,
Let's scan the body.
Seeing what effort or tension you recognize that you don't actually need right now.
See what you can let fall away,
Even if it is just for right now.
Might sense the ground underneath you and let it support you.
Let it take your weight.
Allow your hips to be at ease.
Feel the solid support of your pelvis.
And bring your attention to the back of you.
Sense the space through your spine,
From your tailbone,
Through the curves of your back,
All the way up between your ears.
And then allow energy to go through the crown of your head up to the sky,
Connected to the ground below you and the sky above you,
And feeling space in between.
Put down anything you might be lifting,
Carrying,
Holding in your shoulders,
Your arms,
And your hands,
Can let them be heavy and resting.
Allow your belly and your chest to be soft so that it can move as you breathe.
The muscles in your face can soften,
Release any holding in your jaw,
A soft mouth,
Soft eyes,
A soft brow.
And now from this place,
A little more connected to your body,
Let your attention move to your breath specifically.
Take a moment and just find its rhythm,
Its pace,
And drop into its song.
There's no need to control it.
Just follow the breath in and the breath out,
Experiencing one breath at a time.
And during this meditation,
When you notice that your mind has wandered,
Enjoy that moment of waking up and enjoy coming back to your breath again,
To the present moment.
We'll listen to the sound of the bell and then work with a handful of phrases that you can coordinate with your inhale and your exhale.
You can either use the long phrase or the short phrase,
Breathing in on the first part,
Breathing out on the second part.
We'll listen to the sound of the bell.
We'll listen to the sound of the bell.
As you breathe in,
Aware that I'm breathing in.
As you breathe out,
Aware that I'm breathing out.
Aware that I'm breathing in,
Aware that I'm breathing out.
Or simply in,
Out.
Enjoying that this is all you need to do right now.
Be here,
Experiencing breathing,
Alive in the present moment.
Just this.
I'm breathing in,
I'm breathing out.
With each breath,
Feeling yourself being nourished.
With each breath,
Finding space.
As you breathe in,
Allowing myself to stop.
As you breathe out,
Allowing myself to rest.
Allowing myself to stop.
Allowing myself to rest.
Stopping resting.
Stopping resting.
What is it like just to say those words?
Taking care of yourself by pausing from the many things you could be doing.
Giving yourself this time to stop doing,
To rest in the present moment.
Stopping resting.
As you breathe in,
Aware of my body.
As you breathe out,
I thank you,
My body.
Aware of my body,
I thank you,
My body.
My body,
Thank you.
Aware of this body that moves you through the world,
That puts up with the many demands you ask of it.
This body that does everything it can to heal and to keep going.
In this stopping and resting,
We can say thank you.
My body,
I thank you.
As you breathe in,
Seeing my reflection.
As you breathe out,
I smile.
Seeing my reflection,
I smile.
My reflection,
Smiling.
So you might imagine seeing your own reflection and smiling at this beautiful person you see,
This person who is you.
You can see the child you once were.
Connect to your vulnerability and preciousness and smile.
My reflection,
Smiling.
As you breathe in,
Aware of our interconnection.
As you breathe out,
I can let fear fall away.
Aware of our interconnection,
I can let fear fall away.
Connected,
Letting fear fall away.
In this stopping and resting,
We can remember that we are part of this amazing web of life and we can never be separate.
And in knowing this,
We do not have to be afraid.
We're simply part of a constantly shifting energy,
Connected,
Fear falling away.
And again,
In this moment,
You could check in with your body,
See if any habitual tension has come back.
Allow it to let go.
As you breathe in,
Trusting in the love that's here.
As you breathe out,
I am anchored in love.
Trusting in the love that's here,
I am anchored in love.
Trusting in love.
You might call up the ways you are loved,
The ways you express love or witness love for yourself,
For others.
Right now,
We can ground ourselves in loving energy,
Remembering what really matters to us.
Loving love.
And as we wind this meditation down,
I invite you to take a moment,
A moment to thank yourself for having the courage to stop,
To meet yourself,
To practice.
I invite you to go gently into your next moment.
Thank you.
