Welcome.
This meditation is created specifically for you if you are new to meditation or still at the beginning of your journey.
I will guide you through finding the right posture for this meditation today and then we'll do a short practice together.
I invite you to keep an open mind and a soft heart throughout this process.
Definitely inviting a beginner's mind and curiosity.
So go ahead now and find a comfortable seated posture for the next few minutes.
You can prop yourself up on a chair or a cushion,
Your couch with your feet on the ground or you can sit cross-legged if that feels good to your body.
Taking whatever option feels best for your body today.
And the reason we like to sit during meditation is because it allows us to stay still and remain awake and aware of what's happening,
Of our internal process.
Sitting with an upright posture,
With an open chest and grounded with our feet on the floor or connecting to another surface.
So once you've found that comfortable seated posture,
I invite you to start lowering your gaze with a soft focus or you can fully close your eyes if that feels comfortable for you.
Again,
No right or wrong.
This process is about finding what's right for you and this can change day to day.
So now we'll begin this process of inwardness,
Of stillness,
Of meditation.
So I invite you to feel into your body as you begin here.
Remembering not to judge yourself for the next few moments as you notice what it's like to be in this moment in your body.
How have your hands landed?
Are your palms facing up or down?
Notice how that feels.
And now your feet,
Bringing awareness and attention into your feet.
Perhaps grounding down into the floor,
Connecting you to the earth.
Or at least touching another surface,
Your clothes or a cushion,
Your legs,
If you're cross-legged.
Feeling your tailbone connecting you once again to another surface,
Whether that's a cushion or your chair.
And noticing what it's like to surrender your body to the pull of gravity.
Letting yourself be held.
Maybe even inviting relaxation into your whole body now.
Allowing your shoulders to drop down.
Unclenching your jaw if there's any tension there.
Noticing your eyebrows,
Maybe lifting them once and back down to their natural spot.
And now I invite you to take three deep breaths from this place of awareness,
The full presence in your own body.
Inhaling,
Feeling your chest rise,
Your lungs expand.
You can exhale with your mouth open or through your nose.
Releasing.
Do this two more times,
Full breaths in.
Really feeling the joy of the process of breathing.
And full exhale,
Releasing,
Letting go.
And one more time,
At your own pace,
Letting breath flow through you.
This magical process that happens without us even having to think about it.
Notice how you feel now after these few moments of connection,
Of awareness,
Of meditation.
You can thank yourself for participating,
For turning inward.
And remembering that this is a journey.
Trusting that you have everything it takes to walk this journey in your own unique way.
Go ahead and open your eyes if they've been closed.
Gently returning to the space around you and coming out of the meditation.
