So to begin,
Let's just take a deep breath in and breathe out and let it all settle.
On this week's episode,
We talked about doing less and being more.
So today I want to take you through a guided meditation to do just that,
To let you simply rest in the present moment,
Not needing to do anything but be here and now.
So,
Start by finding a comfortable position and just let yourself begin to sink down into what's beneath you.
Let your body feel loose and just be here in this moment.
And then if it feels safe and right to do so,
Go ahead and close down your eyes or just stay here with me.
And just bring all that attention and awareness to the breath.
Breathing in and breathing out,
Letting the body start to settle,
The shoulders drop,
And just let yourself sink down into what's beneath you.
And as you feel your body start to settle,
Start to let the mind settle as well,
Letting go of any of those thoughts.
No need to think of tomorrow,
No need to think of yesterday,
But just for a moment,
Just be right here.
And as those thoughts start to drift away,
As you feel the body start to sink,
Start to connect to the breath,
Just noticing what it feels like in this moment to breathe.
Breathing in and breathing out,
Drawing that attention first to the air entering in through the nostrils and exiting through the mouth,
Noticing the temperature of the air as you breathe in and the temperature of the air as you breathe out.
Noticing the rise and the fall of the chest with each breath.
Breathing in and letting go.
Breathing in,
Feeling that full expansion of the chest.
Breathing out and letting go.
Dropping that awareness down into the belly as you feel the expansion on the inhale and release on the exhale.
Let the air deeply enter into the belly and let go.
With each breath,
Just let yourself be here,
Letting the breath settle back into its natural rhythm and just know that for a few moments,
There's no need for to-do lists.
There's no need for anything but presence,
Just to be right here,
Right now.
As you find that space of stillness,
The mind might start to get loud and might start to pull you to tomorrow or yesterday,
And when it does,
Just give yourself permission to note it and return to this moment,
Redirecting to that present moment experience of what does the body feel like?
Starting first at the crown of the head and drawing that awareness onto the forehead,
The space between the eyes,
To the eyes,
The ears,
The nose,
The mouth.
Noticing the jaw and feeling if there's any tension there.
If there is,
Just let it drop.
Noticing the tongue,
The teeth,
Noticing the roof of the mouth,
And then draw that attention down through the throat,
Into the shoulders,
Letting them drop,
And then start to notice the arms,
The elbows,
The forearms and wrists through the fingers,
And then just notice the space between the shoulders,
And then all the way down the back,
From the upper back to the lower back,
Around into the belly.
Just noticing how it feels to be you right now,
Without needing to do anything,
Just being here,
Connected to the sensations of the body.
As you draw that awareness down into the seat,
Through the upper legs,
The knees,
The shins and calves,
Into the ankles,
The toes,
From the crown of the head to the toes,
Through the arms,
The elbows,
The fingers,
The chest,
Noticing every part of you right now,
And just letting yourself be here,
Right now.
There's no need to fix or change anything,
Just an opportunity to give yourself the gift of finding that space,
That space to just be.
We spend so much of our time trying to do,
To prove our worth,
To make ourselves be seen as someone of value,
But none of that is needed here.
You just get to give yourself the gift of stillness,
The gift of being in the moment,
Of being able to do nothing but be,
And recognize how much power exists in that nothingness.
For the next few moments,
Just sit here with it,
Being present to it,
And just being here.
And now I just want to invite you to start to feel into the chest.
If it's helpful,
You can bring a hand and place it there,
And feel into the heart,
Letting whatever feelings are present to just come to the surface.
No need to push it away,
Just let yourself be aware of what's coming up for you,
And just start to name whatever's there.
Maybe it's a feeling of being tired,
Feeling overwhelmed,
Maybe there's a feeling of being happy or excited for the day.
Whatever's there,
Just let it be,
And just knowing you're allowed to connect with whatever is there for you.
And then let that hand drop,
Let those feelings start to settle,
And start to return back to the space around you.
And when it feels right and safe to do so,
Go ahead and flutter your eyes open,
And just take in the space for a moment,
And enter back just right here,
Remembering that there's nothing you need to do,
There's nowhere you need to be,
And your worth is not determined by how much you produce.
As you go forward this week,
Continue to remember that,
Remember that you are enough.
We'll end today as we began,
With a deep breath in,
And breathe out,
And let it all settle.
Now,
Go take care of yourself.
