Hello and welcome to this 20-minute meditation for emotional reset and energetic release.
Find a comfortable place to sit,
Lie or stand,
Whatever your body naturally gravitates toward today.
Let the body settle and let yourself arrive.
If it feels okay,
Soften your gaze and close your eyes,
Letting just a thread of light rest between the lids.
Take a moment to notice what's here,
What's present in your mind.
What sensations are already speaking through your body?
What emotions are lingering under the surface?
Nothing to fix,
Nothing to manage.
Simply notice the current weather inside you.
Feel the natural rhythm of your breath exactly as it is.
Your body already knows how to breathe,
So your only job here is to listen.
Breathe in slowly through the nose,
Filling the lungs all the way to the top of the breath.
And exhale fully,
Letting the breath empty out until the lungs feel spacious and soft at the bottom.
Feel the body breathing.
Feel your presence gathering.
Let every exhale soften something unnecessary.
Let every inhale remind you of who you are beneath the noise,
A steady,
Aware and connected being.
As you rest here,
Remember the support beneath you.
Floor,
Earth,
Fabric,
Gravity itself.
You're not holding yourself up alone.
Try to allow your body to lean into that support and to let go of the idea that you have to carry everything by yourself.
Feel the breath.
Become aware of the body as a whole.
Your body is a tool,
An instrument.
It's not your identity.
You are the awareness inhabiting it.
Try to breathe and to honour that difference.
Bring your attention down to your feet.
Notice the temperature,
The texture,
Their weight.
And soften the feet.
Let whatever you've been standing on all day,
Whether that's old stories,
Pressure,
Expectation,
To soften as well.
Soften the ankles and calves.
Imagine each breath travelling up the legs like a warm current.
Let the knees release any gripping.
Let the thighs grow heavier,
Grounded.
You're remembering again while you're here to reconnect body,
Mind and the intelligence beneath both.
Soften the hips and the entire bowl of the pelvis.
If the body has been clenching here,
Holding emotional residue,
Let the breath create space.
Release the belly.
Notice the lower back and sacrum.
Allow the breath to move into this area like a gentle light.
Relax the belly,
The seat,
The gut,
The place where instinct and intuition mingle.
Let this space widen within breath.
Feel the torso expanding with each inhale,
The heart lifting just slightly.
Not forcing,
But rather responding.
Soften the spine.
Let the muscles along the back unclench.
Let your arms grow heavy,
Allowing the shoulders to drop away from the ears.
A softening and a surrender.
Bring attention to your hands.
Try to let your fingers loosen.
Release the palms.
Maybe ask yourself,
What am I still holding that I can set down for now?
And then with your exhale,
Try to let it go.
Soften the wrists and forearms.
Relax the elbows,
The biceps and the triceps.
Let the arms feel lighter,
As if they've been relieved of a long task.
And then try to bring your awareness to the throat.
Relax the throat,
The jaw,
The tongue.
Notice how often this part of you holds words.
Whether they are spoken,
Unspoken,
Restrained or swallowed.
Soften the mouth.
Try to honor the truth that wants to move through you,
Even if you're not speaking it aloud.
Bring awareness to your ears.
Notice the sounds you allow into your world.
Some nourishing,
Others draining.
Let the ears relax.
Receiving only what they need right now.
Now bring awareness to the eyes.
Even when your eyes are closed,
They hold the imprint of your day.
So what we're going to do,
We're going to try and soften the eyelids.
Soften the forehead.
And the space between your eyebrows.
Let the eyes settle into darkness or dimness without effort.
And now gently soften the mind.
Let thoughts come and go as they wish.
You don't need to chase them or control them.
Just keep breathing.
Feel the body breathing.
Feel interconnected.
Feel the alignment.
Feel the stillness.
And the subtle shift of an emotional reset happening in real time.
Notice if you can sense a bit more spaciousness through your body.
And just know that that spaciousness that you created is exactly what release feels like.
Take a deeper inhale now through the nose.
And exhale with a soft,
Easy sound.
Do this two more times.
Deep inhale.
Gentle sound on the exhale.
And once more,
Inhale.
Exhale.
Pause and then exhale.
Bring both palms together at your heart.
Inhale into your own presence and your own aliveness.
And as you exhale,
Bow the head slightly forward.
Offering a moment of respect for yourself,
For your journey and for anyone who cannot breathe freely today.
And when you're ready,
You may open the eyes.
Take a moment before you move.
Try to allow yourself to carry this forward for the rest of the day,
The rest of the week,
The rest of the month.
Thank you for breathing with me today.
Namaste.
