You can find any position that really lets you feel supported and nourished in your body.
And if you'd like you could close down the eyes and take a big deep breath in through the nose,
And then exhaling through the mouth like you're trying to fog up a mirror.
We'll do that again.
Big deep breath in,
Pause for a moment and exhale out of an open mouth like you're trying to fog a mirror.
Do that one last time.
Now as you settle into a smooth effortless rhythm with your breath,
Together we're going to take 10 mindful breaths together.
Just letting everything slow down and bringing you into a state of rest and relaxation breath by breath.
Notice the gentle rise and fall of the belly with each inhale and each exhale.
And on your next inhale,
Think inhale one.
And as you exhale,
Exhale one.
And inhale two.
And exhale two.
Continuing with this,
Slow steady breaths in and out.
Taking your time counting each breath.
We're doing 10 mindful breaths.
At your own time and your own pace,
Doing about five more.
And then finishing up whatever breath you're on.
And allow yourself to release the count and just breathe effortlessly.
And as you breathe,
Allow your toes to soften.
Soles of the feet,
Tops of the feet relax.
Shins and calves melt.
The muscles around the knees soften.
Thighs relax.
And hips are heavy.
Low back softens.
And all clenching or gripping in the abdomen or belly are released.
Mid-back relaxes.
Upper back softens.
Chest and ribs release and relax.
There's a softening and broadening across the collarbone.
Shoulders melt away from the ears.
And arms become long and heavy.
Just resting at ease at your side or in your lap.
Throat opens.
Muscles of the neck soften.
Jaw is unclenched.
And all the little muscles of the face release.
And the head relaxes.
And the whole body rests completely at ease.
And with every exhale,
Imagine that your body is settling a little bit deeper.
Almost like you're sinking into this thick,
Soft duvet.
It's like a little cloud around you,
Holding you in warmth and comfort.
And now turn your awareness inward.
And in your mind's eye,
Imagine that you're resting in a quiet,
Mountain retreat.
You're indoors.
You're so cozy and warm.
You're sheltered.
And in front of you is a large window.
It's tall and it's wide.
It reaches from the floor all the way up to the ceiling.
And as you look out this window,
You see a forest of evergreens,
Dusted with fresh snow.
Outside,
The snow is still falling.
It's the big,
Full,
Fluffy flakes,
Like the magical snow globe type of snow.
It's falling soft but steady.
And this snow just helps to slow the whole world down.
It's almost night time,
So the light outside is muted.
It's cool blues and soft grays.
The light isn't completely dim,
But it's just calming.
You can hear a faint hush of wind.
Moving through the trees outside.
And occasionally you can see some snow slipping from a tree branch and landing below.
Everything here is gentle and quiet.
It's peaceful.
And inside,
It's so warm and still.
There's a fire nearby crackling.
And you've come to sit by the window and watch the snow outside.
But you brought the big,
Fluffy duvet from the bed.
Over to the window.
You wrap it around yourself as you sit and look outside with wonder and awe.
You can feel the texture of the big,
Cloud-like duvet.
It's thick.
It's comforting.
It's a little bit rumpled.
You can hear it sort of shift and move as you shift and move.
And now imagine that you're holding something warm.
A mug resting between your palms.
And you can feel the heat be absorbed by your hands.
And it spreads throughout your whole body.
And your favorite warm drink is in that mug.
You can smell it.
It's the perfect thing to have as you're wrapped up in your big,
Fluffy blanket,
Watching the snow outside.
Your body feels so good and so safe here.
You can just take a moment to appreciate the cold outside,
But the warmth inside.
This contrast between the inner world and outer world.
You can just give yourself the gift of being able to feel the warmth.
Of a few quiet moments,
Just to be here at peace,
At ease.
Watching the snow flurries outside,
But feeling the most peaceful comfort and ease,
Warmth inside.
Your body continues to soften.
You're just simply resting.
Held by warmth.
Surrounded by quiet.
Cocooned by the snow outside.
Just allow yourself to be.
And now gently begin to bring your awareness back to your body,
Just by deepening the breath.
Maybe begin to wiggle fingers and toes.
Eventually finding a full body stretch,
Lengthening out.
And when you're ready,
Opening up your eyes and closing your meditation practice.
Thank you so much for joining me today.
