Welcome.
My name's Lauren and I would like to guide you through a short meditation.
Just a simple way to feel grounded,
Centered,
And feeling more positive.
So coming to a seated position,
Either sitting on a chair or sitting cross-legged on the floor,
Sitting on a cushion,
And just roll your shoulders up,
Back,
And down a couple of times,
Releasing any tension there.
And feel and notice where your feet,
Your sit bones,
Your legs connect with the support beneath you.
Allow your spine to lengthen in a comfortable,
Natural way.
Relax your face.
Soften the space between your eyebrows.
Feel free to close your eyes or soften your gaze.
And relax your jaw.
Place the tip of your tongue where the teeth meet the roof of the mouth.
You can place your hands palm down on your lap if you'd like to feel a bit more grounded.
Or you can turn the palms upwards to feel a little bit more of expansion.
So allow your belly to relax as you breathe in,
And then as you breathe out,
Sending the navel back towards the spine.
Softening the belly as you inhale,
Exhale.
So just noticing the inhalation and the exhalation.
For the moment,
Just allow it to be however it wants to be.
If you need to take a sigh out of the mouth,
If you have a busy mind,
Just take a sighing out breath,
Letting go,
And then come back to breathing in and out through your nose.
Your mind will wander.
When it does,
Just remind yourself to come back to your breath.
Notice the sensations of the breath moving your body.
The belly expands,
The chest,
The ribs expand.
You might notice a little pause just before you exhale.
Shoulders move down.
Just keep following your breath.
Beautiful expansion on the inhalation and the lovely letting go and releasing on the exhalation.
And send that breath and your awareness into the heart center for a moment,
Into the chest.
Smile to yourself.
Notice how that changes how you're feeling.
Again,
Following the in-breath.
You may notice a little pause and then the exhalation may be lengthened.
Maybe another little pause just before you inhale.
So again,
Smiling to yourself and offer to yourself some self-love.
Maybe you're needing some self-acceptance.
Maybe you want to feel more joy.
Maybe you need some loving-kindness.
You'll know what it is that you need and you can offer that to yourself right now.
Remember to smile as you breathe that in.
As you exhale,
You can let go of any tension,
You can let go of anything you no longer need.
And breathe in what you're offering yourself today.
Follow three breaths.
In the inhalation,
Breathing in your offering to yourself.
And on the exhalation,
Releasing and letting go.
Smile to yourself,
Reminding yourself of what you're offering to you.
Take one of your hands and place your palm over your heart.
And take your other hand and place it on the back of that hand that's over your heart.
So this is a very nurturing gesture,
You're offering to yourself.
And throughout the rest of your day,
Remind yourself of this feeling.
Remind yourself of what it is you've offered yourself today.
And then you can move your hands down and feel this lovely feeling of being grounded and centered and more positive.
I hope you have a beautiful day.
Thank you.
Namaste.
