Welcome to your meditation.
To begin finding a comfortable easy seat or finding a open laying down position.
Take your time to arrive.
This moment is just for you,
Just for your soul,
Just for your healing.
Slowly beginning to bring your attention to your senses.
What can you hear?
Listening to the sounds within this space.
My voice,
Perhaps your breath.
And listening to the sounds outside of this room,
Outside of this space.
Labeling each individual sound.
And bringing your awareness to your eyes now,
Even though they may be closed.
You can still see a blanket of pixels,
Of colors,
Of shapes.
Observing what you see.
Awareness of the tongue softly resting on the palate.
What can you taste?
And bringing your awareness to what you physically feel.
Noticing the parts of the body that are connected and noticing your clothes on your skin.
Where are the clothes hanging loose?
Where are they hugging tight onto the body?
Awareness of the nostrils now.
Are there any smells?
While your attention is here at the nostrils,
Noticing the temperature of your breath as you breathe in.
Beginning to take deeper inhales than you have so far today.
Noticing where you can sense the breath the most.
Maybe it's the sensation of the curves of the nostrils as you feel the breath flowing in and out.
Perhaps it's the ribs expanding and drawing back into the spine.
Following the breath.
Beginning to breathe together now.
Wherever you are exhaling completely.
Inhale for four,
Three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Exhale six,
Inhale for four,
Exhale six,
Four,
Six,
Three,
Two,
One.
Exhale six,
Three,
Two,
One.
Inhale four,
Exhale six.
Keeping this breath flowing for three more at your own pace.
Exhale six,
Three,
Two,
One.
Exhale six,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Releasing the count.
Big breath in to fill up.
Part the lips,
Sigh it out.
Two more clearing breaths like this.
Inhale,
Fill up.
Part the lips,
Let the breath fall out.
One more inhale.
Let it go.
Taking a moment just to appreciate the fact that you sat down and dedicating this time just for you today.
Gently bringing movement back into fingers,
Back into toes.
Little circles of the wrists,
Of the ankles.
Maybe rolling the head from left to right.
When you feel called to taking a big breath in,
Stretching the arms overhead.
Exhale out.
Ready to start your day.
