Hello friend.
I'm so happy to be here with you.
Thank you for showing up.
Let's get started by making our way into a comfortable seat.
Doing our best to sit tall with the spine nice and long.
Feel free to use a blanket or a pillow here to prep up your hips.
Or maybe you scoot up against a wall so that you can feel more supported and sitting tall.
Just beginning to settle into our seat here today,
Whatever that looks like for you.
Preparing for a few minutes of stillness.
Maybe taking a quick scan of your body,
Just noticing how you feel today.
Maybe you close your eyes and invite your awareness to drop right into this moment.
Allowing your shoulders to relax away from your ears.
Maybe your hips and thighs grow heavy.
The crown of your head reaches toward the sky.
Again,
Feeling really tall through the spine.
And as you ground down through the lower body and grow tall through the upper body,
Allow everything else to be soft.
Allow your hands to rest softly in your lap,
Your belly to be soft.
The muscles of your face and jaw and shoulders,
All soft and relaxed.
And as we practice bringing our awareness into the present moment,
Maybe you notice that your breath becomes a little more intentional.
Just notice how it feels as you breathe in.
Notice how it feels as you breathe out.
Really leaning into the breath for today's practice.
Exploring presence through your breath,
Whatever that means to you.
There's no right or wrong.
We're just taking some time for ourself.
We're just practicing stillness.
As you notice thoughts coming in and out of your awareness,
Just observe them.
Let them be there.
And then return.
Return to your breath.
Return to this moment.
Maybe you notice the sounds around you in your space.
And then once again,
Return to your breath.
Meditation is a practice of returning and beginning again.
I like to think of every single breath as a new opportunity to be present.
And as you continue to breathe,
You see that you really have endless opportunities to begin again.
And I find a little comfort in that.
Maybe you do too.
Whatever may be going through your mind,
Whatever you may be feeling in your body,
Just keep returning.
Your breath is always there for you.
Allow your breath to be a doorway to the present moment.
Breathing in.
Observing.
Returning.
Beginning again.
Slowly begin to bring your hands to your heart.
Maybe you bring your palms to touch,
Or maybe you bring your palms to your chest.
Just taking a moment to thank yourself for showing up today,
For putting yourself first,
Even if just for a moment.
For a few minutes.
Taking a little time to check in.
To slow down.
And to be with yourself.
I am so grateful that you chose me to be your guide today.
Thank you so much for being here.
Let's take one final deep breath in together.
And exhale,
Let it go.
I hope you have an amazing rest of your day.
Until next time,
Take care.
