Hello,
Beautiful one.
Welcome to this guided meditation to ground you in this present moment.
Before you start,
You might like to make an intention to bring courage,
Sincerity,
And curiosity to this practice today.
Remembering there's no right or wrong way to meditate.
Bringing mindful awareness to your experience,
Whatever it might be.
Begin by sitting comfortably with your head,
Neck,
And spine straight.
We're sitting in a way that feels good to you.
Now inhale deeply.
And on the exhale,
Just allow your eyes to close.
Breathing another deep breath in.
And on the exhale,
Allow your body to soften and release.
Now breathing in whatever way feels comfortable to you,
Bring your awareness to the cycle of your breath.
Feel the air as it enters your nostrils and makes its way to your diaphragm and lungs.
Feel the air as it exits your nose.
And noticing the difference between the inhalation and the exhalation.
Continue breathing,
Noticing,
Feeling the physical sensations associated with breathing.
Notice what happens in your throat.
Notice the expansion of your chest on the inhale and the contraction on the exhale.
In and out.
Bringing awareness to this practice and allowing your body to soften and release.
If you've noticed that your mind has drifted away,
That's okay,
That's what minds do.
Just notice where it went and then gently bring it back to your breath in a kind,
Compassionate way.
And now shifting your attention to your body and just notice what's arising for you as you're engaging in this practice.
Perhaps noticing the gentle pressure of your bottom in the chair.
Noticing your back against the chair as you inhale and exhale.
Noticing any physical sensations that might be happening in your feet.
Tingling,
Numbness,
Warmth,
Coolness.
Feeling your feet as they rest on the floor.
Noticing the physical sensations in your hands,
Tingling,
Numbness,
Warmth,
Coolness.
Noticing the sensations in your back and your belly and your chest and your neck.
Noticing the sensations in your head,
Your forehead,
Around your eyes,
Your mouth and jaw.
Getting a general sense of what's happening in your body today.
And just becoming mindfully aware of what this experience is like for you right now without judgment or criticism.
Just being curiously aware.
Then shifting your attention to your emotional self right now.
Just noticing your general mood state or whatever emotions are arising for you.
Just allowing whatever's coming up to just be there and move and shift in whatever way it needs to.
Perhaps you're not noticing very much or perhaps you're noticing a lot.
Just allow the feelings to come and go without attaching to them.
Being curious.
Notice what the emotions are like.
Do they have a shape or a color?
Where are they located in your body?
What's your body's response to them?
Just allowing them to ebb and flow,
To come and go much like the breath in your body.
And now shifting your attention away from your emotional self and going back to your breath.
Finding your breath in your body once again.
Noticing the way your body is nurtured by the breath.
In and out.
Up and down.
Noticing whatever is arising as you focus on the breath.
Your mind's probably wandered away quite a few times by now,
But just bring it back to your breath.
Noticing the physical sensations associated with every breath you take.
Inhaling awareness and exhaling,
Softening and releasing.
And in a moment,
I'll be asking you to open your eyes,
But just checking in for a moment to see what it is you'd like to take from this experience today.
Now taking a deep breath in and exhaling fully and completely,
Wiggling your fingers and your toes,
Moving around in your body.
And then whenever you're ready,
You can gently open your eyes.
I'm Kelly.
Be well and have a wonderful day.
Namaste.
