Hello and welcome to meditation.
Okay,
So let's start this mindful meditation by being aware of your body,
How your body is feeling right now,
If there's any area of the body that needs to be adjusted to gain more comfort and relaxation.
And placing your feet on the ground,
Feeling the support of the ground under your feet,
Resting your arms and your hands on your legs,
And if possible,
Closing your eyes or finding a soft gaze down,
Allowing the body to be fully relaxed as much as it can right now.
And connecting with your breath,
With each inhale and exhale,
Through the sensations that you may feel on your body,
Maybe the temperature of the air in your nostrils,
Maybe the movement of expansion and surrendering of your chest and your belly,
Allowing any thought that might pop in to say what you need to do,
All the to-do lists that you might have on your desk,
To just wait for you,
Just for these few minutes that we are together.
Right now,
You're just paying attention to your breath,
Connecting with the sensations in your body,
And allowing this time to be just for yourself,
Without any guilt or rush.
Relaxing all the muscles that you might be able to feel in your body,
From the top of your head,
Going down,
Relaxing your forehead.
With each inhale and exhale,
You allow the muscles to relax.
Your cheeks,
Your jaw,
The back of your head,
The back of your head,
Your neck.
With each inhale,
You notice,
And with each exhale,
You allow the muscles to rest,
To relax,
Relaxing the shoulders,
The arms,
All the way down to your hands,
Your fingers,
Allowing the hands to really rest on your laps.
Noticing again the breath,
And continuing to relax with each exhale,
The chest,
The upper back,
The ribs,
The middle back,
The stomach,
All the organs inside your torso,
Inside the ribs,
Your low back and your low belly,
Allowing the breath to be full with each inhale and exhale.
Relaxing your hips,
The legs,
Resting through your knees,
Your calves,
All the way down to your feet and your toes,
Allowing your legs to fully rest and be supported by the ground beneath you,
Giving permission to your whole body to be completely at rest.
And even if the mind brings in the things that you gotta do,
You say thank you for the mind to be taking care of you and the things you need to do,
But you say right now,
It's time to just be,
So I can refresh,
So I can recompose,
To start anew with more energy in a little bit,
But right now,
There's nothing that you need to do.
Just feel the allowance,
Feel the permission that you're giving yourself,
Knowing that this permission is only going to help you later on when you are doing things.
And so right now,
Full permission to just be,
Relax,
Allow all the muscles of your body to relax,
And your awareness,
Your attention to be present to your body,
To this moment,
To this breath,
This inhale,
This exhale,
This inhale,
This exhale.
Now,
Not one second before or one second after,
Just this moment,
Your full attention,
Just in this moment.
Your body fully rested,
Relaxed,
Your attention fully here and now,
Even if the mind brings in all sorts of thoughts,
Your attention here and now.
With each breath,
Each moment of the breath,
Each pause between inhale and exhale,
And to end this time together,
This practice,
I invite you to thank your body,
Your mind,
Your attention for this time,
For this renewal time.
And as you thank yourself,
I invite you to fully feel the gratitude that you are offering for this moment,
For this practice,
For your commitment to give yourself this time.
And when you're ready,
You can reopen your eyes and return.
