Hello,
This is Julie Skon and welcome to meditation.
I created this meditation specifically for people navigating divorce because,
Speaking from personal experience,
I know how stressful and overwhelming and exhausting divorce can be.
And I also know that it is an opportunity for transition and wild personal growth and transformation.
So wherever you are in this journey,
I want you to know that I intentionally created this meditation to give you some space for you time.
We will begin with a somatic practice to release tension or any stress you may be holding.
We will then move into some time to mindfully embody relaxation.
And we will close with setting a meaningful intention for yourself just for today.
So let's go into meditation.
Get cozy,
Get comfortable,
Sit up or lie down.
Or if you feel like walking and moving through this meditation while listening on the go,
That is of course welcomed as well.
Let's take a few rounds of deep inhales and exhales together.
As you do,
Say out loud or in your mind what you are feeling right now.
This is a judgment-free zone.
There are no right or wrong answers.
Just allow yourself to list off the words that describe whatever it is that you are feeling in this moment.
If it is available for you to close your eyes,
Please do so.
Let's begin by slowing down your breathing rhythm.
Take long,
Deep inhales.
And long,
Slow exhales.
Checking in with yourself.
Noticing how good it feels sometimes to just take deep breaths.
On your next inhale,
Bring your awareness into your jaw,
Your face,
Your forehead.
Notice if there is any tension you are holding in these spaces.
You can use this as an opportunity to give yourself a little face or head massage.
And as you do,
Allow your inhales to be refreshing and light and your exhales to be a release,
A letting go,
A reset.
Now shift your attention and begin to guide your breath into your shoulders.
We tend to carry a lot of stress in this part of our body.
So on your next inhale,
Roll your shoulders up and hold your breath and squeeze for a few moments,
Creating that physical tension.
And exhale,
Release.
Slide your shoulders down your back and feel that shift.
That sensation between tension and relaxation.
Stay here a few moments,
Just breathing.
And now one more time,
Inhale,
Roll your shoulders up and squeeze,
Holding them,
Feeling that tension.
And when you're ready,
Release,
Exhale,
Allow your shoulders to retreat.
And once again,
Embody the sensations and relaxation.
Moving on to your chest,
Your heart,
Your lungs.
Place your hands over this part of your body if that is comfortable for you.
And feel your chest rise with each inhale and fall with each exhale.
Notice what you are feeling in this part of your body.
Is there anything that you want to release,
To let go of with your exhales?
Is there anything that you want to fill this space with on your inhales?
When we connect to our chest,
Our hearts,
This can sometimes create an emotional release.
If that is happening for you,
Just know it's a good thing.
Allow yourself to let go of that which is ready to go.
And to rebuild and fill yourself with what you want to feel and hold within your body.
We will stay here together a couple of minutes,
Intentionally inhaling and exhaling.
Creating space within your chest,
Within your heart,
For new.
Take a nice deep breath and bring your awareness now into your upper and lower abdomen.
Including your hips,
Your pelvis,
And your lower back.
As you guide your breath into these parts,
Into these spaces,
Place your hands over your abdomen and feel your belly rise and fall with each breath cycle.
Belly breathing,
When you create an equal rhythm of inhales and exhales,
Is naturally healing and calming for your nervous system.
So for the next few minutes,
We are just going to breathe.
This time is for you.
For rest,
For relaxation,
For healing,
For embodying peace and calm or anything else you would like.
If your mind wanders,
Come back to the sounds of your breath and the sensations of your inhales and exhales.
I will be back in a few minutes.
♪♪♪♪ Place your hands in a position of being palm side up for receiving.
I am sending you love.
I am sending you wishes for a beautiful day and night ahead.
I am sending you a gentle reminder of self-love,
Self-care,
Self-compassion.
And to continue this flow by taking time for you every single day.
Let's take a sweet,
Deep breath together,
Beginning to welcome back this moment.
But before you open your eyes,
Let's set an intention for today.
You have just connected to and released feelings,
Emotions,
Thoughts,
Energy held within your body.
And you have inhaled what it is that you want to fill yourself with and the feelings and the energies that you want to embody.
So how about for today,
The intention is to be protective of your mind,
Your body,
Your heart,
Your energy.
Only let in what feels good for you.
I like to say that love is the only entry point.
So I will leave you on that note.
If you haven't yet,
Begin to move your body in any way that feels good for you.
If your eyes are open,
Look around your space and acknowledge that you have just created a fresh start.
I hope you have a beautiful day and thank you for meditating with me.
