Welcome to your meditation practice.
Hopefully you have done some yoga or some movements so that your body feels ready to rest and relax.
And whether you have done the physical practice or not today,
Just choose a movement that feels really good to you.
It could be doing a neck circle.
It could be doing shoulder circles.
It could be doing shoulder circles.
Just taking a moment to move the body before we find our way into stillness.
And when your movement feels complete,
Choose whether you are going to be sitting for this meditation or laying down.
Either way is welcome.
If you are seated,
You may wish to put a pillow underneath the pelvis.
And if you are laying down,
A pillow behind the head or behind the knees can be really nice and supportive.
But just taking a moment to settle the body.
And once you arrive in whichever position you have chosen,
Take a moment to really feel if it feels supportive to you.
Do you feel connected and held by the earth?
Maybe make a few little adjustments.
And then eventually just settling into stillness here.
Feeling the body connected to the earth.
Feeling completely supported.
And if it feels safe to do so,
You can close the eyes or just have a soft gaze.
And tuning into the sounds around you.
Really taking in the full soundscape.
Sounds near.
Sounds far.
Just really immersing ourselves in the sound.
Shift your awareness to the breath.
Just being a gentle observer.
Really just witness your breath here.
Feeling the expansion of the belly on the inhale.
Feeling the body soften with the exhale.
Centering into the heart.
Search the heart for your favorite place in nature.
It could be a park,
A childhood backyard,
A beach.
It doesn't even have to be a very specific place,
It could just be an overall theme like maybe just being by the ocean or a river.
Just really choosing a place that feels so beautiful and comforting to us in nature.
And begin painting a picture with your mind of this place,
Of this special place.
Seeing the wide open sky.
The vastness.
And seeing the earth that is holding you.
Looking closely at the earth around you.
Taking in the colors.
The textures.
Feeling the air.
A soft breeze.
A breeze that is just the perfect temperature.
Lightly grazing the skin.
Hearing the wildlife,
Or water,
Or air through trees.
Taking in the sounds.
Immersing yourself completely in this space.
Feeling completely safe.
Supported.
Comfortable.
Absorbing the feeling of being in this place that is so peaceful.
And holding on to that feeling of peace,
Let go of the imagery of that special place.
And just really bring that peaceful feeling back with you in the body.
And from this peaceful place,
I want you to think of something that you're grateful for.
It could be something,
Someone,
But just hold it near and dear to your heart.
And taking the hands and rubbing them together to create some warmth.
You can then place the hands over the heart to kind of seal in that gratitude and that practice.
And taking the hands,
Rubbing them together,
Creating some warmth.
You can place this on the belly,
The heart,
Over the eyes.
And when you're ready,
Just slowly releasing those hands.
And if your eyes are closed,
Gently blinking them open.
And as we go about our day,
We can know that we can bring this peace with us.
If we're going to bed,
We can also bring this peace with us.
And hopefully have sweet dreams.
Thank you so much for practicing with me today,
And I hope that you are doing okay.
Till next time.
