Welcome.
This is a midday reset meditation for when the day has picked up speed.
It's a gentle invitation back home to yourself,
To your inner calm,
Your focused clarity,
And your place in the world.
Find any comfortable position where you feel you can turn your attention inward.
Take a moment to let yourself arrive.
Settle into your posture.
Let your hands rest naturally.
Close your eyes.
Soften your face.
Feel the support of the ground beneath you.
Your body is becoming more still.
More quiet.
More here.
Bring your attention to your breath.
Feel the gentle ebb and flow as it moves in and as it goes out.
Now begin to lengthen your breath,
Inhaling for a count of four,
And exhaling slightly longer for a count of six.
Do this a few times at your own pace.
Extending the breath helps bring a sense of calm and focus,
And a slightly longer exhale helps signal to your body that it's time to relax.
It's a mental shifting of gears.
Now bring your awareness to your feet.
Notice their weight,
Their shape.
And without moving,
Feel the inner space of your feet.
It's as if you are inhabiting your feet,
Not just observing them from above.
You are the inner space of your feet.
Now your ankles.
Feel the inner space of both ankles at the same time.
Your lower legs,
Knees,
Thighs,
Pelvis.
Feel the inner space of the entire region of your pelvis.
Balance your awareness across both hip sockets.
Now your midsection.
Feel from the front to the back and to both sides of your midsection.
Create space just by noticing.
Move into your chest.
Again,
Feel from the front to the back and to both sides of your chest.
Notice any sensations as you inhabit the entire space of your chest.
Now your shoulders.
Feel into both shoulder sockets.
Let them soften with the breath.
Down your arms to your elbows,
Your wrists,
And into both hands.
Feel as if you are living inside your arms and hands.
Feel the inner space of your neck,
Softening your neck from the inside out.
Now your head.
Feel the inner space of your entire head,
Starting behind your face,
To the top of your head,
The back of your head,
And to both sides.
Let your eyes soften.
Your jaw relax.
Your brain release.
Now come to be inside your whole body at once.
Feel the entire space of your body.
Feel as if your whole body is breathing.
When you're ready,
Slowly open your eyes.
Even as the outside world comes back into view,
Notice that this inner steadiness is still here.
Let it stay with you and guide you as you move through the rest of your day.
Thank you so much for being here with me.
I will see you next time.
