Hi there,
I'm Laia.
Today's meditation is designed for those times when you may feel disconnected.
Oftentimes it's difficult to feel a sense of unity,
Not just with ourselves but with the people around us.
When you are in pain or uncomfortable or sad or grieving,
It is not that easy to show up authentically,
Not just with ourselves but with others.
So I invite you to find a comfortable seated position.
Maybe you choose to lie down.
Just get in a comfortable shape where you can let your body relax for a moment.
Feel free to roll your shoulders or move your neck and eventually bring yourself to stillness,
Softening your gaze down toward the earth or maybe you'd rather close your eyes.
Let the sounds around you take your attention just for a moment.
Becoming aware of the sounds of nature,
Of people,
Of life happening around you.
Noticing what's going on far and near.
Drawing your attention closer and closer to yourself and eventually perhaps you land on the sound of your own breath.
You can let yourself start to follow that breath.
Noticing the air coming in through the nose as you inhale down into the body,
Expanding into the belly,
The ribcage,
The chest.
And then noticing that same air leaving the body,
Coming out of the nose or the mouth a little bit warmer.
And I invite you to notice the qualities of your breath now.
Is it rapid or shallow or slow or deep?
Considering that none of it is good or bad,
It's just information about how you're showing up in this moment.
And maybe you start to let your inhale get a little bit longer,
Counting to four at whatever speed works works for you.
And then as you exhale,
As your body softens,
You let yourself count to four or maybe to five or six,
Allowing yourself to release a little bit more into the supports beneath you and into the moment.
Deep breath in.
Sigh it out.
And I invite you now to maybe bring one arm over your shoulder and the other arm around your ribcage.
And maybe you'd rather place both hands over your heart or one hand on your heart or one on your belly.
And maybe you'd rather place both hands over your heart or one hand on your heart or one on your belly.
Let's see if you can in some way give yourself a gentle hug or find connection with your own body.
Take a deep breath in.
And as you exhale,
Maybe you'll give yourself a little squeeze.
Inhale.
Exhale,
Give yourself a little squeeze.
Letting your breath remain steady.
Allowing yourself the space to be as you are.
Breathe in.
Breathe out.
Place your hands back down.
Let your spine grow a little bit longer.
Let your shoulders relax away from your ears,
Your jaw and clench.
And take a moment to notice how you feel right here,
Right now,
In your body,
In your mind,
Energetically.
Considering that knowing how you feel is the first connection.
Being able to name sensations,
Feelings,
Emotions without the need to necessarily get involved in them allows you to know yourself and your body as a whole.
Being able to name sensations without the need to get involved in them allows you to know yourself a little more and to love yourself a little more.
Breathe in.
Breathe out.
Notice what's going on in your mind in the way in which you talk to yourself.
The words that you're using to describe these sensations and emotions and feelings.
Let yourself observe your inner dialogue as if you were watching a movie.
Take a deep breath in.
Sigh it out,
Releasing any judgment for what you notice and what arises.
Recognizing that you are doing the best you can,
That you are loving yourself the best you know how.
And I invite you now to think of someone you really love.
And perhaps you're thinking of yourself.
Imagine them right in front of you.
Maybe it's someone that's alive.
Maybe it's someone that isn't.
Take a deep breath in.
Sigh it out.
Let yourself imagine what you would tell them right now.
If you could just have a cup of tea with them and spend some time together.
If you could just have a cup of tea with them and spend some time together.
Connecting.
Enjoying a moment in the present.
Feel the love of that connection washing over you.
And if at any moment it serves you,
Remember that you can give yourself a gentle hug,
A gentle squeeze,
A little sway from side to side.
Breathing in.
And breathing out.
Breathing in.
And breathing out.
And breathing out.
Letting that beloved person and this image just fade away.
Returning to yourself.
Taking a moment to remind yourself of perhaps an instance where you felt alone or disconnected or afraid.
And the community or the people or the resources that helped you move through,
That empowered you,
That invited you to show up even through the pain and the discomfort.
Take a deep inhalation through your nose.
Deepest breath you have taken all day.
Expanding front to back,
Side to side,
Top to bottom.
And sigh it out.
If it resonates with you,
Bring your palms together in front of your heart and bow your head.
And I invite you to consider one or two or three people or communities or resources that you have in your life that you are grateful for.
And consider it could be a simple conversation or a word or a post you read from someone.
Considering those small as well as big connections in your life.
Never forgetting the one with yourself.
Breathe in.
And breathe out.
Releasing your hands,
Releasing the practice.
Thank you so much for taking this time to connect with yourself.
I look forward to practicing with you again.
Until then,
Take care and be well.
