Hello my friend,
Welcome or welcome back.
My name is Amber and today's class is a 10 minute meditation for a fresh start.
Maybe your life has gotten a little hectic and maybe it's been a while since you've taken the time to slow down and connect with yourself.
That's totally fine and hopefully today's class will be a nice little launch pad for you to get back into your meditation practice.
Maybe you just need a little something to refresh and begin again and I hope that this class can be that for you.
So let's begin to settle in starting with the body,
Getting the body ready for stillness.
So go ahead and find a position that is most comfortable for you today and maybe that means you rock back and forth a little bit front to back or side to side until you find your center and when you get there let your spine be nice and tall and let your shoulders be relaxed.
You can choose to keep your eyes open with a gentle gaze or you can close them right away.
It's totally up to you.
And as you start to settle in and begin the process of tuning into the body here,
I invite you to imagine an invisible string drawing the top of your head towards the sky and as you lengthen maybe that helps you to draw the chin closer to the chest a little bit and lengthen through the back of the neck,
Lengthen through the spine and maybe you can even feel the bottom of the spine,
The tailbone lengthening in the opposite direction drawing downwards towards the ground.
Getting your seat bones rooted down underneath you where they make contact with the chair or the floor.
Just taking a moment to feel into that slight lengthening sensation in the backside of the body,
Nothing super dramatic or strenuous,
Just a gentle feeling of lifting upwards towards the sky and grounding downwards towards the ground.
Breathing in as you lift and breathing out as you ground.
And together we'll start to notice the feeling of the breath in the body,
Maybe focusing your attention just at the tip of your nose where you can feel the breath flowing in and out.
Just being really gentle with yourself as we ease into the practice.
There's no rush,
We'll just take it one step at a time.
And maybe if you notice that it's been a little while since you've connected to the breath in this way and for now you're just easing yourself back in,
Give yourself permission to keep it simple.
Maybe all you need from practice today is to keep the attention here at the tip of the nose,
Feeling the sensation of your breath as you inhale and as you exhale.
Just keeping it really simple and gentle.
Inhale and exhale,
Nice and slow.
And as you continue to breathe,
See if there are any areas of tension in the body that are standing out to you.
Maybe you might soften the jaw by separating your top and bottom teeth.
Allow your tongue to rest at the bottom of the mouth,
Filling the soft palate.
And see if you can relax the area around the eyes,
The middle of the forehead,
And the eyebrows.
Let any tension melt down the shoulders.
And a big part of our practice is just making the conscious decision to relax.
And this doesn't have to happen quickly,
Just bit by bit,
Allowing yourself to soften,
To be gentle,
To be compassionate with yourself.
Feel your breath rising and falling in the chest.
And you're always welcome to return your focus to the tip of your nose,
Just maintaining awareness of that one spot.
And gradually you might find that awareness spreads to other parts of the body,
Feeling the lungs fill and empty with air,
Awareness of the whole body,
Front and back of the body,
As well as the left and right sides.
The feeling of your hands in your lap and your feet on the floor.
And as this feeling of kind,
Gentle awareness infuses the entire body,
Just pausing here for a moment of stillness,
Aware of your breath,
Aware of the sensations felt by the body.
Have you recognized this feeling,
Like,
Oh yeah,
Here's this feeling of peace,
Using this moment to give yourself permission to reset and begin again.
All right,
My dear,
Really well done today.
Treat yourself to a nice long rinsing breath.
Let it really flow through the entire body as you take one last long inhale and letting it go on your exhale.
And going at your own pace,
Feel free to open the eyes again.
All right,
My dear one,
Thank you so much for being here with me today.
I'll see you again very soon.
Bye.
