This meditation will help you start to let go of your day,
To let go of your to-do list,
And to find your way into this present moment.
To begin,
Find either a comfortable seat or a comfortable place to lay.
If you're seated,
Imagine a string extending from the crown of your head to the ceiling,
Encouraging your spine to grow long.
Make sure your feet are either flat on the floor or propped on a yoga block.
Allow your hands to rest on your lap,
Palm up.
If you're laying,
Find your way onto your back.
Allow your arms to rest at your sides with your palms up,
Perhaps placing a rolled blanket under your knees if you have lower back pain,
Or propping under your head.
No matter what position you're in,
Give yourself a stretch or a wiggle,
Or maybe adjust your clothing.
Just really do whatever you need to,
To make sure that you are as comfortable as possible.
So for now,
Just start to notice your breath.
Without trying to change it or control it,
Just notice your inhale,
And notice your exhale.
Notice the journey your breath is taking within your body.
Can you feel your breath in your lower lungs as you breathe,
Belly rising and falling?
Can you feel your breath in your middle lungs as you breathe,
Ribcage expanding and contracting?
Can you feel your breath in your upper lungs as you breathe,
Collarbone rising and falling?
Not to judge or expect anything from your breath.
Doesn't matter.
Just notice the journey your breath is taking within your body.
With each exhale,
Allow your body to become more and more soft.
Soften the corners of your eyes,
Corners of your lips and your tongue.
Soften your throat and your neck.
Soften shoulders,
Arms,
Wrists and the palms of your hands.
Soften your belly and your spine.
Soften hips,
Legs,
Ankles and the soles of your feet.
Anytime your head runs off with a thought,
Gently bring your awareness back to the sensation of your body breathing in this moment.
Partners,
Educators,
Health professionals,
Medical professionals Anytime your head runs off with a thought,
Come back to the breath.
Every inhale restoring,
Renewing,
Every exhale relaxing and releasing.
Come back to the breath.
Come back to the breath.
Come back to the breath.
Come back to the breath.
So very gently bring your awareness back into the room.
Begin to deepen your breath.
Slowly begin to move small muscles,
Wiggling fingers,
Wiggling toes.
And start to allow your body whatever movements or stretches it is in need of or is asking for.
If you are laying,
Find your way to your right hand side for a couple breaths before pushing yourself up to a comfortable seated position.
If you were sitting,
Feel free to do a couple very gentle twists or maybe some half circles with the neck.
And when you find yourself in a seated position,
Your hands in front of your heart and a great big inhale,
Grow tall through your spine all the way up through the crown of your head.
With your exhale,
Bow at your own heart to honor yourself for all of your hard work and for all the strength,
The compassion,
The wisdom and the beauty that lives within you.
Namaste.
