Welcome to your meditation practice.
My name is Naomi.
I will be your guide today.
Gather any props you'd like for meditation and have them nearby.
We will start with some gentle movement.
Find a seat.
Take your hands behind you,
Knees bent up towards the ceiling,
And start windshield wipering your legs from side to side,
Keeping this movement slow and mindful,
Maybe inhaling as the knees come through center and exhaling as they drop towards one side,
Inhaling,
Back to center,
Exhaling as they drop towards the side,
Keep going,
Noticing your breath here,
Last time each side,
And when your knees come back to center,
Cross your ankles,
Coming to a cross-legged position,
Pressing up,
Your hands can rest,
Maybe on your knees,
We'll take a moment here,
Then take your right hand,
Start to walk it out towards the right side,
Any amount,
Doesn't need to go far,
Let your right ear drop towards your shoulder,
Maybe this is enough,
Maybe you can feel some space in the left side of your body,
Breathe into that space,
And also take your left arm and reach it overhead,
Feeling the length from your left hip to your left fingertips,
You inhale,
Feel that expansion along your left side,
Your ribs expanding,
As you exhale,
Soften,
Feeling the support of the ground beneath you,
Inhaling,
Expanding,
Exhaling,
Softening,
Last breath here,
And your next inhale,
Slowly press yourself up to center,
Taking a breath here in a neutral position,
Before we make our way to the other side,
Take your left hand and walk it out to the left,
Any amount,
Start with your right hand still on your right thigh,
Breathing into your right side body here,
Noticing you can feel expansion along your right side here,
Either stay here,
Take your right arm and reach it long overhead,
Let your left ear fall towards your left shoulder,
Breathe into your right side body,
Feeling the length of your right hip all the way through your fingertips,
Inhaling to expand,
Exhaling to soften,
Last breath here,
On your next inhale,
Press off your left hand to come back to center,
Taking a breath here in a neutral position,
Maybe your hands resting on your knees,
Noticing how you feel,
One last movement before we find our way to meditation,
Take your arms out in front of you,
Elbows bent,
Take gentle circles with your wrists,
You could roll out your wrists in the same direction or in opposite directions,
Slowly rotating your wrists,
Your fingers one way and then moving them the other,
Letting your gaze be soft,
Then bring your hands back onto your knees,
You could stay here for meditation or maybe you could sit on a cushion or you could come to a kneeling position,
Sitting on a block,
You could also find a position on your back that's more comfortable for you,
So taking your time to set up your position that you'll be able to stay with for a few minutes,
If you find that spot that you'll be able to stay with to meditate,
Let me soften your gaze,
Maybe close your eyes,
Do a gentle body scan,
Trying to soften anywhere you're holding tension,
Noticing your forehead,
Your head,
Your jaw,
Your shoulders,
Your left upper arm,
Your left forearm,
Your left hand,
Your whole left arm,
Your right upper arm,
Your right forearm,
Your right hand,
Your right arm,
Notice your chest,
Your belly,
Your lower back,
Your hips,
Your left thigh,
Your left calf,
Your left foot,
Your entire left leg,
Your entire left leg,
Notice your right thigh,
Your right calf,
Your right foot,
Your entire right leg,
Notice your whole body,
Letting it soften,
Bring your attention to your breath,
Feeling your inhale and your exhale,
Keep your attention on your breath,
Your inhale and your exhale,
Following the rise and fall of your chest,
Thoughts will probably arise,
That's okay,
Gently bring your attention back to your breath,
Inhaling and exhaling,
You can label these thoughts as thinking and then bring your attention back to your breath,
The inhale and the exhale,
No judgment here,
Only this moment,
The rise and fall of your chest,
Your belly,
Keep following your breath,
Labeling any thoughts as thinking,
No judgment,
Gently bringing your mind and attention back to the breath,
Keeping your eyes closed or your gaze soft,
Start to notice the world around you,
Any sounds,
Maybe the temperature,
Feeling of air on your skin,
And then take a deep breath in,
Breathing all the way down to your abdomen,
Exhale slowly,
Letting it go,
When you're ready,
Can gently open your eyes,
Make your way into the rest of your day,
