Hello friend.
Thank you so much for being here.
We're going to keep it simple today,
So let's just dive right in.
First off,
Take a moment to get comfortable.
Don't worry about what you think a meditation posture is supposed to look like.
Just get comfy how you get comfy.
This could be lying down.
You could be seated on the floor,
On your couch,
On a chair.
Just get really comfortable in whatever way works for you.
Wherever you end up,
Take a moment to land there,
Fully arriving to your practice.
Whenever you're ready,
Close your eyes or soften your gaze down past your nose.
We just do this to limit the amount of visual distractions.
I like to close my eyes,
But if you're not comfortable,
Just do your best to soften your gaze and try not to let your eyes wander.
Take a few neck and shoulder rolls here,
Or any stretches you need.
Just starting to loosen up through the body a little bit.
Work out the kinks as we prepare for stillness.
As you begin to settle in here,
Do your best to let any expectations of today's practice just fall away.
You don't need to have any meditation experience to be here with me today.
You don't need to know what you're doing.
You really don't need to do anything at all.
Just listen to my voice and do your best to bring your awareness into the present moment.
And I'll be here guiding you the entire time,
And there's really no right or wrong.
We're just going to get cozy and create a little calm together.
Start to notice your breath now.
Just allow your inhales and your exhales to flow in and out at a natural pace.
You don't have to change anything here,
But sometimes just the simple act of bringing more awareness to your breath can change the quality.
So just notice that shift,
If any,
And know that you are breathing exactly as you should be.
Breathing in,
Breathing out.
Take a quick scan of your body now.
Just notice how you're feeling,
If you're feeling tight or clenched anywhere.
Invite your shoulders to relax down away from your ears,
Your jaw and forehead to soften,
Your hands and feet to relax.
Imagine that the entire weight of your body is surrendering and letting go,
Allowing the floor or the bed or the couch beneath you to completely hold you here.
In this moment,
You are safe to let go.
It's just you,
Me and your breath.
Breathing in,
Breathing out.
If your brain starts to wander and it probably will,
No worries.
Just when you notice that your mind has slipped away from the present moment,
Gently guide it back to my voice,
Back to your body in this moment,
Back to your breath.
And you can do that as many times as you need to.
Start to bring a little more intention to your breath now.
Extending your inhales and exhales.
Breathing in slow and deep,
All the way into your belly.
Breathing out long and smooth.
On your inhales,
Feel your body expanding.
On your exhales,
Your body relaxing.
Slowing everything down.
Your awareness rests softly on the sounds and sensations of your breath.
Check back in with your body now once again.
Notice if there are any places you can soften or relax even more.
Really melting into the surface beneath you.
Growing heavy.
Breathing in,
Breathing out.
If your mind has wandered,
Gently invite it back.
Breathing in,
Inviting calm.
Breathing out,
Surrendering to relaxation.
Softly resting in the present moment.
Taking this time for yourself.
Creating space in your mind.
Allowing your worries and your to-do list to just fade away here.
Just for a few moments as we sit and breathe together.
Begin to deepen your breath once again.
An active,
Audible breath.
Start to gently wiggle your fingers and your toes.
Waking up through the body,
Emerging from stillness.
Bring your hands to rest on your heart or your belly.
Feel the sensation of your hands on your body.
Maybe you notice the warmth.
Take a moment now to thank yourself for showing up today.
For taking a little moment to create some space in your mind and to hold yourself in presence.
Let's take one final deep breath together.
Inhaling deeply.
Exhaling completely.
Thank you so much for allowing me to be your guide today.
I look forward to many more peaceful moments together.
Until next time,
Take care.
