Hello and welcome to Meditations with Moon Body Soul.
I invite you to find a comfortable position either lying on your back or sitting upright.
As you find yourself getting more comfortable,
Notice if your body is holding any tension.
Make those micro movements and adjustments until you can settle yourself into stillness.
As you begin to tap into stillness,
Bring your awareness to your breath.
Become aware of where you can most easily access your breath.
Maybe that's simply the air moving in and out through your nose.
Maybe it's the movement of your chest or the rise and fall of your low belly.
Whatever it is,
Become hyper aware of the breath,
The air moving into your body and out of your body.
As you focus on this breath,
Shift your awareness to your low belly if it's not already there.
Notice if you're holding this space tightly and release.
Inhaling,
Sending the breath deep into the low belly,
Filling it up.
Letting it expand and be big.
And as you exhale,
It contracts.
All of the air leaves your body.
Inhale,
Fill the low belly up.
Exhale,
Release,
Let go.
Inhale,
Fill the low belly,
Allow the lungs,
The ribs to expand.
Exhale,
Release,
Relax.
Inhale,
Fill up the belly,
The lungs,
Maybe your chest rises.
Exhale,
Release,
Relax,
Let the low belly come back in.
Continuing with these deep belly breaths,
But shifting your awareness to the soles of your feet.
And let the bottoms of your feet take over your entire awareness.
Feel the toes,
The ball of the foot,
The arch,
Your heels.
Allow this to move to the tops of the feet,
Your ankles,
Your calves,
Your shin,
The lower leg.
Move up to your knees,
Your thighs,
Up into your hips.
And bring your awareness back to the low belly,
The lower back,
Mid back.
Your upper back and shoulders and your chest.
And relax your shoulders,
Let them melt away from your ears.
Relax your arms to your hands,
Allowing them to curl or fall naturally.
Move up your neck into your jaw,
Release your jaw.
Relax your eyes,
Your eyebrows,
Your forehead.
All the way up to the crown of your head.
Become hyper aware of the difference between the crown of your head and the soles of your feet.
As you inhale,
Feel the crown of your head reaching up.
And as you exhale,
Feel the soles of your feet.
Inhale,
Feel the crown of your head.
And exhale,
Feel the soles of your feet.
Alternating between these two with your breath.
Inhale,
Feel the crown of your head.
And exhale,
Feel the soles of your feet.
Inhale,
Feel the crown of your head.
And exhale,
Feel the soles of your feet.
And on your next exhale,
Stay in the soles of your feet,
Your lower body.
And bring into your mind's eye something that makes you feel grounded.
Something that makes you feel calm,
Connected to the earth beneath you.
And let yourself visualize what you look like completely grounded.
And as you embody this very grounded state,
Bring into your mind's eye something that makes you feel connected to something outside yourself.
Maybe that's spirit.
Maybe that's God.
Maybe it's your highest self,
Your guides.
And tap into what makes you feel connected.
Just visualize yourself connected.
Helping all of this feeling of connection bring it back down to the earth.
Visualize the earth itself.
Wherever you most comfortably like to stand.
And visualize your feet and the dirt and the grass and the sand and the ocean.
Whatever earth makes you feel connected and grounded.
Just see yourself.
And let yourself visualize what you look like completely grounded.
And let yourself visualize what you look like completely grounded.
And let yourself visualize what you look like completely grounded.
And let yourself visualize what you look like completely grounded.
And let yourself visualize what you look like completely grounded.
And let yourself visualize what you look like completely grounded.
And bring your awareness back to your breath.
As you inhale,
Fill your lungs with fresh air.
And allow this movement of your chest,
Your belly to inspire other micro movements in your body.
Maybe that's wiggling or moving your fingers,
Your toes,
Or rocking your head from side to side.
And slowly bring yourself back to this present moment.
See if you can elongate the breath each time as you inhale just a little bit more.
And as you exhale,
Equally letting out all of the air.
Keep breathing deeply like this.
Inhale,
Fill up the low belly.
Fill the lungs,
The chest.
Exhale,
Release.
Lungs and ribs.
Belly goes back in.
And take your time slowly waking up.
And you can place a hand at your belly,
A hand at your heart.
And just be the witness to your body breathing,
Your heart beating.
And knowing you can tap into this grounded state whenever you need to.
Thank you so much for meditating with me today.
Namaste.
Namaste.
