Before we begin,
I want you to know this is a very beginner-friendly meditation.
It was created as a way to help the body remember what safety feels like.
We're not trying to fix anything.
We're simply practicing coming back into the body.
We are all creative beings,
And creativity lives in the body just as much as it lives in the mind.
When we learn to stay connected to our whole selves,
We gain more choice in how we respond to stress,
Frustration,
Anxiety,
Or overwhelm.
So think of this practice more like rehearsal.
The more often you return to it,
The more familiar your body will become with feeling safe.
So when life gets intense,
Your body knows where to go instead of tightening and bracing.
If it feels comfortable,
Gently close your eyes or soften your gaze.
Let's begin with three deep breaths.
1.
Inhale slowly through the nose.
Hold gently at the top just for a moment.
Then exhale through the mouth.
Let your shoulders drop as you breathe out.
2.
Inhale through the nose.
Hold at the top for a moment,
Letting your body relax even more.
3.
Inhaling through the nose.
Holding at the top for a moment.
4.
Exhaling through the mouth.
Letting everything go.
Now as you settle,
Set a simple intention.
This is an act of care,
A way of showing your body that it matters,
That you matter.
And whatever comes up during this practice is welcome.
Your only job is to meet it with as much kindness and care as you can.
Now bring your attention to your feet.
Notice your toes,
The soles of your feet,
Your heels,
And just let them soften and relax.
Let your awareness move into your ankle.
Breathing deep into this space.
Sending the breath into your calves and shins.
Just letting them relax,
Giving them permission to let go.
Notice any sensations,
Warmth,
Heaviness,
Or release from tension you didn't realize you were holding.
Or maybe nothing at all.
All of it is okay.
Now bringing your awareness to your knees,
Then your thighs.
Feel the weight of your legs being supported by the surface beneath you.
Let your breath move naturally.
Now bringing your awareness into your hips and sit bones.
Allow your pelvis to soften.
Bringing your awareness into your belly and lower back.
Up your torso.
Into your upper back and your chest.
Let the muscles along your spine relax.
Breathe around your heart.
Create space in this area.
Drop your shoulders.
Allow your attention to move down into your arms,
Your elbows,
Your forearms.
Into your hands and fingers.
And just let everything soften.
Bringing your attention to your neck,
Your throat,
Your jaw.
Just soften everything here.
Let your tongue relax.
Soften the muscles around your eyes and your forehead and your scalp.
Take a moment to sense your whole body.
From head to toe.
If you notice your mind drifting,
That's normal.
Just gently bring your attention back to the breath.
That return is the practice.
Stay here for a few quiet breaths.
Breathing into any space that feels a little tight still.
I'm going to let the music continue for a few moments.
So you can take your time coming out of this practice.
Thank you for taking a breath with me.
Thank you for listening.
