Welcome to this guided meditation.
Settle into a comfortable position,
Either sitting or lying down.
And just notice the surface that's supporting you right now.
Notice how it feels against your skin.
And see if you can allow more of your weight to sink into it slowly.
Letting it support your body fully in this moment.
And just gently begin to scan your body from your head to the tips of your toes.
See if there's any tension you're holding onto.
And try to slowly deepen your breath and draw it out.
In through the nose and out through the mouth.
Sitting deep down to the chest,
The belly,
The hips,
Down the legs into the bottoms of your feet.
Feeling the body with air with each breath.
Maybe wiggling your toes and just noticing the changes in sensation to your body as you inhale and exhale.
Breathing deeply and fully.
And now I'd like for you to imagine that you're standing at the top of a spiral staircase It's beautiful and wooden with lots of intricate details.
And you approach the first step and grab onto the railing.
And you begin to take your first step downward.
And as you continue with your slow,
Deep breaths,
See if you can walk step by step down the staircase.
And with each step,
Leaving behind any worries of the future or sadness of the past.
Step by step just leaving it behind as you descend down the staircase.
Releasing any burdens that you no longer need to carry with you.
Down and down you go,
Getting lighter and lighter as you release what no longer serves you.
Releasing your time.
Really reaching down deep inside yourself.
And allowing your body to release step by step.
And you begin to notice that you're getting to the bottom of the staircase.
And it opens up into a room with a circular rug in the middle.
And so you begin to walk towards the rug and take a seat at the center.
And as you sit at the center of the rug,
You're able to connect to the center of yourself.
Blocking out all of the noise from the world.
And so continuing to slowly draw out your breath.
Breathing intentionally.
And if you get distracted,
It's okay,
Just notice it.
And gently redirect your attention back to the breath.
Breathing to yourself deeply and fully,
Settling into stillness in this moment.
And you can take as much time as you need here,
Resting your mind and your body.
Namaste.
