Welcome to the centering meditation.
I will guide you for about 10 minutes through a series of prompts to help you connect with yourself and what you need to receive today.
So begin by getting into a comfortable sitting position.
You want your back to be upright and straight but not strained or over arched.
So you can sit in a chair with your feet flat on the ground or you can be sitting on a meditation cushion with your legs crossed and your hands comfortable in your lap.
And you can have your eyes open or a soft gaze,
Whichever you feel comfortable with.
Once you are in a comfortable position,
We will begin by taking three slow deep breaths.
In through the nose and out through the mouth.
Inhale.
Exhale.
Inhaling through your nose and exhaling through your mouth.
And as you are creating space to slow down,
Slow down your breathing,
You might notice that your shoulders are starting to relax.
You may be feeling that you're feeling more grounded and connected to the back of your chair or to the seat or cushion you're sitting on.
I invite you to scan your body for any sensations that you may be feeling.
Not judging them as good or bad but just noticing what is present now.
Any sensations of heat or coolness,
Tingling,
Tightness.
Relaxed,
Soft.
Whatever you notice,
Scan,
Scanning your body from your head to your torso,
To your toes.
I invite you to choose one of these physical sensations that is the strongest or is calling to you.
And ask this part of your body,
What do you need to receive today?
Or what would nourish you today?
It may come to you in an image or words,
But just allow whatever is needed for this part of you to come through.
Not trying to chase after an answer or search for the right answer,
But just allow whatever is needed to come through.
Next,
I invite you to tune into your mind and notice how your mind feels or how you experience it at this current moment.
Does it feel fuzzy or clear,
Calm,
Crowded,
Scattered?
Just label or describe how your mind feels right now in the present moment.
Again,
Not judging it as good or bad,
But just noticing what is present.
And then asking yourself again,
But tuning into this part of you,
Your mind,
What do you need?
Asking your mind,
What do you need?
What do you need from me?
Now,
I invite you to tune in to any emotions that are present.
Your emotions may be connected to the physical sensations in your body,
Or you may just have a sense that you are experiencing a certain feeling.
So tune into any emotions that are present by being curious.
You might feel excited,
Worried,
Frustrated,
Content,
Impatient.
Whatever you're feeling,
Not judging it as good or bad,
But just noticing what is present at this time.
You could be feeling more than one emotion,
Or you could be experiencing one strongly.
Whatever is present.
Pick one of these emotions.
And ask.
What do you need to receive today?
What do you need?
And then I invite you to put one hand on your heart and one hand on your abdomen right around your belly button.
And we're going to take three slow,
Deep breaths again,
Inhaling through your nose.
And exhale.
Inhale.
Exhale.
With your hands still on one hand on your heart and one hand on your abdomen.
Consider everything that you learned about yourself in this meditation.
What's present?
What's needed?
What needs to be tended to?
And ask or get curious one more time.
Ask yourself,
What do I need to make sure I receive today?
Or what would feel really good to receive today?
It may nourish you on one of these levels or your whole self.
Again,
Not forcing the answer to come to you,
But just allowing whatever it is that your inner wisdom knows to be true.
To be shown to you in images or words.
And if you hear silence,
That's okay.
If you are new to slowing down and relating to yourself in this way,
It may take a while for your inner wisdom to speak or for you to recognize it.
But if you did hear something,
Think yourself for slowing down and tuning into what is present and what is needed and then make a promise to yourself that you will do your best to give yourself what you need today.
And when you are ready,
You can slowly start moving your body and opening your eyes and returning to the room.
Thank you.
