Hello.
How are you today?
Settle in.
Get comfortable.
Allow yourself to drop into this present moment.
If you'd like,
You could gently close your eyes or drop your gaze low.
Notice your breath.
Notice how your body feels as it breathes.
What sensations do you feel?
What sensation does the breath create in your body?
Just notice.
Begin to draw a deeper breath in through your nose.
Then through the nose,
Exhaling that breath fully and completely,
Making space for the next breath to come in.
Continue to inhale deeply,
Then exhale slowly until your body is empty of the breath.
Then take the deepest breath in,
Filling up your body with breath,
Maybe sipping in a little bit more air at the top,
And then holding for just a moment.
Notice how it feels to hold the breath in your body,
And now open your mouth and let the air pour out.
Notice how that feels.
Resume your natural breath,
Bringing your awareness now to your physical body.
Let your shoulders soften away from your ears.
Let your face be relaxed.
Notice if you are holding onto any tension,
And see if you are able to release the hold and let go,
Softening into your experience,
Allowing your body to feel as relaxed as it can possibly be.
When you feel settled and relaxed,
Just be here for a moment.
Stay connected to your body by focusing on your breathing,
For one minute,
And I will watch the time.
Slowly open your eyes or lift your gaze.
Begin to notice what is around you,
Taking in any sounds and smells,
Expanding your awareness now to the world around you.
If you'd like,
You could offer yourself a hug of gratitude,
Or perhaps bring your hands to heart center and bow to the universal forces around you.
Thank you for taking the time to meditate with me today.
I hope you have a beautiful day.
