Hello,
I'm Jessie Galvin.
Welcome to your winter vitality meditation to rebuild your inner energy.
So winter can sometimes leave us feeling slower,
Heavier and for some people a little flat.
So this practice is here to help you gently rebuild your vitality,
Not by pushing but by waking up your natural aliveness from the inside.
So if it feels okay I invite you to sit a little bit taller to let your feet land on the ground and then to bring your awareness to all parts of your body that make contact with the chair that you sit on.
From here take three deep and slow breaths in your own time.
With every exhale imagine gathering yourself back from the day and back into your body.
Now gently place your hands on your lower ribs or the sides of your waist somewhere around the base of your rib cage.
This is an area in the body where lots of us hold our life force,
Our vitality for living.
As you breathe here see if you can feel your ribs gently expanding into your hands and then softening back as you exhale.
Let your breath be steady and kind.
There's no need to deepen it perfectly,
Just a little more contact and a little more presence.
On your next inhale imagine you're breathing from your feet all the way up into your lower ribs as if you're drawing energy from the ground into your center.
As you exhale feel that energy spread through your torso,
Your belly,
Your back,
The sides of your body.
As you inhale from the feet up into the center,
As you exhale allowing that aliveness to spread and soften through your whole mid-body.
Now bring your awareness to your spine.
You might gently lengthen it by a millimeter or two,
Just enough to feel a bit more switched off.
But without tension.
Now with each inhale imagine a subtle current of energy rising up along your spine,
From your pelvis through your belly,
Chest and up to the crown of your head.
With each exhale let that current settle down through your body again,
Spreading warmth and a quiet alertness.
You're not chasing a high here,
Vitality is very simple,
Like a clear more awake version of you.
If it feels supportive very gently press your feet into the ground or whatever is beneath you just for a couple of breaths.
Notice how that small activation in your legs can send a message of strength and stability up through your body.
Let your breath meet that feeling as you inhale into your legs,
Hips and exhale through your chest and arms.
Now place both hands on your heart or one hand on your heart and one on your belly.
Notice any hint,
Even the smallest,
Of warmth,
Strength or presence inside you.
Offer these words silently to yourself,
My energy is allowed to return.
I am rebuilding my vitality in my own timing.
Your body knows how to regenerate.
Right now you're simply giving it a chance to remember.
Take a pause here with three deep steady breaths in your own time.
Feeling this quiet vitality rooted in your feet,
Held in your center and gently rising through your spine.
When you're ready let your eyes open or your gaze lift and carry this grounded aliveness with you,
Knowing that you can come back to this simple practice whenever you need to top up your energy.
Thank you so much for being here.
I'm Jessie Galvin.
Have a beautiful day.
