Hello and welcome to your meditation.
To begin,
Take a comfortable seat with a tall spine.
You can sit in a chair or on the floor.
Maybe you want to use a cushion to elevate your hips so that they're a little bit higher than your knees.
And when you are ready,
You can go ahead and close your eyes if you feel safe to do so,
Or just drop your gaze.
You can allow your hands to rest on your thighs or in your lap,
However you find most comfortable.
Take a few moments here to just settle into this period of meditation,
Shifting slightly from side to side or rolling your shoulders in micro movements to find even more comfort as you prepare for a period of stillness.
When you find that sweet spot for stillness,
You can drop inward.
You can lift the crown of your head to the sky by gently tucking your chin just a little.
Maybe you feel an energetic lift as your spine reaches as you sit a little taller and allowing yourself to ground a little deeper with your hips.
Notice those sit bones connecting to the earth below you.
Begin to scan your body,
Looking for any places where you notice tension or stiffness.
You might allow the muscles in your forehead to relax,
Paying special attention to that space just between and just above your eyes,
Your third eye.
Maybe letting the cheeks soften,
Allow your jaw to drop slightly,
Letting your shoulders relax.
You can let your belly and your back ribs be soft and then scan to notice if there's still a place in your body where the tension remains.
You can go ahead and lick your lips and swallow.
Notice what you can taste.
Notice the way your tongue feels on the back of your teeth.
And then can you draw your attention towards your breath?
Breathing through your nose now,
Try not to change the rhythm or the speed,
But instead can you just notice it?
Can you feel the rising and the falling in your belly?
Can you feel the expansion and the contraction of your lungs?
Perhaps you feel a slight tickle in your nostrils as the body breathes.
How does it feel to just be here breathing in this moment?
Are you able to watch each breath with appreciation as it moves through your body?
Each breath being as equally and as important as the next.
One breath must exit on the exhale to allow the new breath to come in on the inhale.
Can you stay with the breath from the beginning all the way to the end?
The beginning of the inhale and the end of the exhale.
Just watching it with attention,
Perhaps noticing it for the first time today.
How would it feel if you were to deepen that breath?
Maybe taking a longer,
Fuller inhale and maybe exhaling with a sigh,
Loudly if you'd like.
Take three deep breaths just like that.
Inhale fully and exhale completely.
A deep expansion as you pull the breath into your body and a full release as you let it go to empty.
One last time,
Breathe in deeply and allow for a long,
Loud audible exhale.
You can go ahead and return to your natural breath.
Notice if your body feels a little softer or a little calmer.
You can choose to stay here as long as you like,
But if you are ready,
You can slowly open your eyes,
Interlace your hands together and lift your arms outwards and towards the sky with a gentle stretch.
Take a sip of water and I hope you have a wonderful day to return to.
Namaste.
