We'll begin by finding our seat,
Bringing yourself into a seated meditative state,
Whatever that means for you,
In a chair,
A cushion on the floor.
I want you to feel your sits bones underneath you and toggle side to side and front and back and find that place where you are balanced,
Where your pelvis can find a comfortable landing between the sits bones.
Your spine can be long and effortless,
Your shoulders over your hips and your ears over your shoulder.
And from this centered place,
Please take an inhale through your nose and gently release that air through your mouth.
Inhale and one more time on our sits bones,
Centered,
Breathe in and breathe out.
Let your shoulders release just 10% more.
Allow your eyelids to become heavy,
Allow the brows to relax.
Feel the relaxation through the cheekbone,
Through the bridge of the nose and through the palate of your mouth.
The jaw releases and relaxes,
Unhinging,
Flat.
All of the bones and the canals in your ears release,
Nothing to hear,
Nothing to taste,
Nothing to smell.
You're safe in this moment,
Allowing all of these senses to relax.
Bring this idea of relaxation to the skin,
To all of the bones and ligaments and joints,
To all of the muscles,
Blood vessels and organs of the body.
Let them immerse themselves in the idea of relaxation.
Relaxation through the hip points,
Through the sits bones,
Through the legs,
The right foot and the left,
Through the right arm and the left arm,
Through the elbows,
The left wrist and the right wrist and all the fingertips and toes.
What if relaxation was the idea of the moment?
From this place and from this seat,
I would love for you to then bring your awareness back to your breath.
Simply witness your breath moving in and out,
Effortlessly on its own accord.
Your lungs and your belly expand and retreat.
And your awareness drops right on top of this inhalation and exhalation.
Awareness rides the breath like a wave,
Gently finding the top and the bottom of your breath.
I want you to take your awareness now to your heart center and watch the breath moving in and out from your heart center.
Expanding,
Releasing,
Expanding and release,
Expansion,
A deeper relaxation.
