Welcome in,
This is Dani and in today's meditation I will guide you through a breath,
Body and mind awareness to keep you grounded into your day or start off any practice that follows this.
So find a comfortable seat,
Pull the flesh from the sit bones,
Drop the shoulders away from the ears,
The tongue drops away from the roof of the mouth,
Soften the space between the eyebrows as you arrive into this place of stillness.
Become aware of the breath as it is today.
The rhythm of the inhales and exhales.
The air moving in and out through the nose.
Nothing you need to change right now,
Just simply becoming aware of the breath and with that awareness of the breath,
The pace and depth begin to deepen the inhales,
Send the breath down into the belly,
Expand across the chest,
Breathe out through the nose as the chest softens and the belly drops down.
Breathing in.
Breathing out.
Turning the awareness out into the physical body.
Notice the spaces that are connecting with whatever it is that you're sitting upon.
Whether the earth,
A chair.
Feel the connection of the support beneath you.
Notice as you rest the areas that are feeling tight or tense.
At the same time,
Noticing the places that feel nothing at all.
Remembering ease is a sensation of its own.
As we establish a breath and body awareness,
Allow the breath to flow into the tight areas and the breath out to carry the tension away with it.
And breathing into the space of ease,
Letting them expand bigger and the breath out softens you down into the earth.
Turning the awareness now up into the mind.
In the same way we connected with the body,
Now connect with the thoughts.
Notice the words,
The expectations,
The images circling around the mind.
Not needing to control anything,
Just simply becoming an observer as you become more and more aware of the thoughts.
Each breath in brings spaciousness and each breath out releases another layer of tension.
Let go of the thoughts that aren't serving you,
The words that keep repeating and focus instead on the space in the body connecting with the earth,
The feel of the breath moving in and out.
And each moment the mind switches between the thoughts,
The body,
The breath and back.
Invite yourself to linger with one a moment longer.
With time,
With patience,
The erratic mind will begin to slow and you'll become more present in the physical body and the breath.
As with everything,
Good things take time,
So go easy on yourself as the awareness trickles back down to the physical space.
Begin to bring awareness back to the body as you wiggle the fingers,
As you move the toes and drop the head side to side,
Sensation flowing back through the body.
Notice how the mind feels now and as you come back to the awareness of your full self,
Ready to continue the day ahead of you.
Take that intention with you to go easy on yourself.
Good things take time.
Thank you so much for joining me on this guided meditation.
Have a beautiful day and see you soon.
