So go ahead and find that comfortable position,
Preferably with your back supported,
If possible your head free to move.
And if you want you can begin by just rocking your head from side to side,
Forward and back.
Perhaps roll your shoulders a few times,
Just loosening up those muscles,
Releasing whatever tension might be there.
And take a moment to check in with yourself,
See what kind of mood are you in,
Does your mind feel busy,
Does it feel calm?
Not judging anything as being right or wrong,
Just noticing where you are in this moment.
And we'll begin with our deep breathing,
Breathing in through your nose and out through your mouth.
Breathing in for two,
And now breathing out for four.
Breathing in for two,
And out for four.
Again,
Breathe in for two,
And out for four.
This time breathe in for three,
And out for six.
One more time,
Nice deep breath,
Really filling up that belly for four,
Nice and slow letting go for eight.
Now you can just breathe normally,
Breathe through your nose or your mouth,
Whatever feels more comfortable.
Not trying to control your breathing or change its pattern,
Just allowing the breath to breathe itself.
So to help bring ourselves to the present moment,
To help ground,
Let's bring our awareness to our different senses,
Starting with a sense of sound.
What's the main thing that you can hear right now?
What seems to be the loudest?
Now it's something that you can hear that seems to be far,
Far away,
Something off in the distance.
On your next inhale,
Bring your awareness to your sense of smell.
What's the main thing that you can smell?
Now it's something that you smell that's just lightly there.
On your next inhale,
Even though your eyes are closed,
What do you see?
Could be different colors,
Different shapes.
What do you see?
On your next inhale,
Bring your awareness to your sense of taste.
What's the main thing that you can taste right now?
Be the last thing that you ate or drank.
Now it's something that seems to just be lingering on your tongue.
What do you taste?
On your next inhale,
Bring your awareness to your sense of touch.
What's the main thing that you can feel right now?
It could be your clothes or your chair.
What do you feel?
Now,
Turning inward,
What's an internal sensation that you feel?
Perhaps there's some vibration.
Or tingling.
What do you feel?
Now what I'd like you to do is try and experience all of your senses simultaneously,
Laying them on top of each other.
So feel what you're feeling.
See what you're seeing.
Smell what you're smelling.
Hear what you're hearing.
And taste what you're tasting all together.
Experiencing our five senses,
It immediately brings us to the present moment.
And it helps to ignite our sixth sense,
Our sense of intuition.
So what are you sensing today?
What do you need to hear?
Or perhaps what do you need to feel?
See if you can find a space of feeling calm,
Comfortable,
And peaceful.
You have nowhere to go,
Nothing to do in this moment.
Just feeling calm,
Comfortable,
And peaceful.
I'm going to shift now into our silent meditation.
So you can gently bring your awareness to a mantra where you can focus on your breath.
If you hear different sounds or if you have different thoughts,
If your mind starts to wander off,
That's okay.
Just gently let them go and then bring your attention back to whatever anchor you choose to use today.
Now,
If you choose to,
You can bring your awareness back to the sound of my voice and keeping your eyes closed.
Go ahead and bring to mind a few things that you're feeling grateful for.
That could be people,
Objects,
Experiences.
Don't overthink it.
Just go with the first few things that pop into your mind.
What are you feeling grateful for?
And as you're reflecting on these things,
Consider why.
Why are you grateful for them?
How do they make you feel?
Now,
Go ahead and bring to mind something that you would like to release.
It could be an emotion,
An experience,
A thought,
A feeling.
A person.
Perhaps some aspect of yourself.
Maybe there's a little bit of self-forgiveness that's needed.
What do you want to release?
And as you're naming it,
As you're bringing it to mind,
Scan through your body and see if you can feel it in any particular area.
Perhaps you feel a tightness in your belly.
Maybe you can feel it in your head.
Maybe even feel it in your knee.
It doesn't matter what the area is.
Just try to visualize it in that area.
And as you breathe,
Breathe deeply,
As if you're breathing from that area.
Just go ahead and take a few deep breaths.
And with each breath,
Particularly on the exhale,
See if you can let go or soften just a little bit each time you breathe.
If it helps,
You can think the word,
Let,
On the inhale.
And think the word,
Go,
On the exhale.
So breathing in,
Let.
Breathing out,
Go.
Again,
Breathing in,
Let.
Breathing out,
Go.
Just see if you can soften it a little bit,
Allowing it to release.
And when we're able to let go,
Fully release,
We create a space.
And in that space,
We can receive.
So go ahead and bring to mind,
What is it that you would like to receive?
It could be related or unrelated.
It doesn't matter.
What do you want to receive?
Something that hasn't happened yet.
And now see if you can tap into a space of feeling gratitude for it,
As if you've already received it.
Let's go ahead now and take a few more deep breaths.
Breathing in through your nose and out through your mouth.
Breathing in fresh air.
And now breathing out,
Softening your body.
Breathing in.
Breathing out,
Softening your body a little bit more.
One more time,
Breathing in positivity.
And now breathing out,
Letting go of whatever it was that you wanted to let go of today.
And when you're ready,
You can take your time and slowly open your eyes.
