Hello,
Welcome to your meditation today.
This meditation is a body scan that is best done if you're seated in a chair.
But like everything I offer,
That is just an invitation.
This is your own practice and so you can sit or choose to be in whatever position you would like.
Always doing what is best for you and knowing that there is no right or wrong way to meditate.
I am Melissa and I am your guide today.
If you would like to close your eyes or drop your gaze and start to tune into the rhythm of your own breathing.
Our very awareness has the power of transformation.
So as you observe your breathing,
The length of your breath might begin to change and that's okay.
But instead of purposefully changing your breath at this moment,
Can you enter into a state where you're just noticing and observing your breath.
Slow and steady,
Slow and steady,
Just noticing how you naturally breathe.
Now allow the rhythm of your breathing to become slightly regulated.
Pulling your inhale in through your nose,
Your throat,
Your side,
Ribcage and eventually into your belly.
Feeling as you expand and as you exhale,
Let your belly soften back.
Keeping your chest lifted slightly until all the air is out of your body and your body has softened.
Repeating in this manner,
Pulling the air in through your nose,
Allowing it to go down your throat,
Feeling your ribcage and your belly expand.
And then slow with control,
Exhaling,
Letting your belly soften back,
Chest lifting slightly as all the air escapes your body.
If we steady the pace of our breathing,
We can also begin to the rhythm of our minds.
Now as you are here sitting in this peaceful and steady awareness,
Let your breath moving through your nostrils,
Fill your sinuses,
Cooling down the inside of your head.
Let the muscles of your eyes soften,
Feel your cheeks drop away from your eyes,
Feel your tongue in the cave of your mouth.
Continue to soften that great muscle which extends down your throat to the top of your chest.
Allow your awareness to settle there,
Breathing in and breathing out,
Connecting with your breath,
Steady and soft.
Loosen your shoulders,
Let your arms and hands be heavy,
Resting beside you or on your lap.
Continuing downward,
Notice your soft abdomen and your waist.
You may want to shift slightly back or forth to feel the ball of your pelvis,
Feel the weight of your torso connected and supported beneath you.
Bring your attention even more to the weight and heaviness of your legs.
Notice how your legs connect down into the floor and on to the earth.
Allow your body to feel grounded and present here.
And can you just rest,
Rest in this grounded presence of relaxation.
And if you need,
Tune your attention back into your breath,
Steadily moving in and out.
If your mind has begun to drift away,
Come back to your body,
Feel the weight of your bones,
Notice the feeling of your breath,
Feel the temperature of the air on your skin.
Allow your attention to remain here,
Soft and present,
Breathing in and just breathing out.
You can slowly lift your gaze and open your eyes.
Take a moment to gaze around the room,
Maybe wiggling your toes and your fingers,
Bringing some life back into your still soft body.
Perhaps taking a deep cleansing breath in through your nose and exhaling with a sigh.
Thank you so much for connecting and sharing your generous presence with me today.
May you be well.
Namaste.
