You Welcome to the present.
This moment is yours.
Let's bring your awareness to now.
Start by taking a deep breath in.
Inhale through your nose.
Exhale and release through your mouth letting it all go.
Another one just like that.
Deep breath in through your nose.
Fill up.
Exhale release let it all go.
One more just like that.
Deep breath in through your nose.
Fill up.
Exhale release out your mouth.
Let it go.
Beautiful.
Now relax your body down.
Shrug your shoulders up and down.
Opening up your chest.
Place your feet down on the ground.
Palms on top of your thighs downwards to stay grounded.
Upwards to receive whatever you want in your meditation today.
And begin by starting to notice your breath with no judgment.
Notice the air as it travels up your navel cavity down your throat and back out.
Notice any heating or cooling sensations as the air travels through your body.
Notice how deep your breath is or maybe how short it is without any judgment.
Just noticing.
I want you to feel deep gratitude for your breath.
As you take a deep breath in through your nose fill up.
Exhale release let it go.
Beautiful.
And as thoughts cross your mind throughout meditation I want you to imagine them as clouds floating on through the sky.
Just notice them without any judgment and let them pass on by.
Now slowly begin to draw your awareness down to the top of your head.
Allowing the top of your head to soften and completely relax.
Slowly drawing your awareness now down to your forehead.
Allowing your forehead to soften and completely relax.
Slowly drawing awareness now to your cheekbones.
Allowing your cheekbones to soften and completely relax.
Slowly drawing awareness now to your jaw.
Sticking your tongue out.
Licking your lips.
Licking your gums.
And allow your jaw to completely soften and relax.
And just being present here right now.
Noticing your breath.
Slowly drawing awareness down to your neck.
Allowing your neck muscles to soften and completely relax.
Now drawing your awareness down to your chest.
Allowing your chest to soften and relax.
Just being here right now.
Holding your awareness within your chest.
Allowing it to feel lighter,
Softer.
Take a deep breath and inhale,
Fill up.
Exhale,
Release,
Let it go.
Slowly drawing your awareness now to your belly.
Allowing your belly to soften.
Relax.
Drawing your awareness now to your pelvic floor muscle.
Allowing your pelvic floor muscle to soften and relax.
Slowly drawing your awareness now to your right thigh.
Allowing your thigh to soften and relax.
Now drawing your awareness to your right knee,
To your right shin,
Your right calf.
Allowing it to completely soften and relax.
And down to your right foot.
To each toe.
Allowing your foot to completely soften and relax.
Slowly drawing awareness now to your left thigh.
Allowing your left thigh to soften and relax.
Now to your left knee,
Your left shin,
Your left calf.
Allowing it to soften and relax.
Now to your left foot,
To each toe.
Allowing it to completely soften and relax.
Take a deep breath in through your nose,
Fill up.
Exhale,
Release,
Let it go.
Slowly drawing your awareness now to your right bicep.
Allowing it to soften and relax.
To your right elbow,
Your right forearm,
Your right palm.
Now tracing your awareness across each finger.
Allowing it to completely soften and relax.
Now drawing awareness to your left bicep,
Your left elbow,
Your left forearm.
Allowing your arm to soften and relax.
Now to your left palm,
To each finger.
Allowing your fingers to soften and relax.
Take a deep breath in through your nose,
Fill up,
Inhale.
Big exhale out your mouth,
Let it all go.
Allowing your entire body to soften and relax.
As you allow yourself to just be.
Right here in the present moment.
Take one more deep breath in through your nose,
Fill up.
Exhale,
Release,
Let it go.
Beautiful.
Now we're going to do a few rounds of equal ratio breathing and just follow along with me.
Inhale through your nose for a count of four.
Hold it for four.
Release out your nose for four.
Hold it for four.
Inhale through your nose for four.
Hold it for four.
Hold it for four.
Release out your nose for four.
Hold it for four.
Inhale through your nose for four.
Hold it.
Exhale out your nose for four.
Hold it.
Inhale through your nose for four.
Hold it.
Release out your nose for four.
Hold it.
Last one.
Inhale through your nose for four.
Hold it.
Release out your nose for four.
Hold it.
Deep breath in,
Inhale,
Fill up.
Big exhale out your mouth,
Let it go.
One more just like that.
Deep breath in,
Feeling so much gratitude for your breath right now.
Inhale.
Exhale,
Release,
Let it go.
Just noticing how your body feels right now in this present moment.
Thank you so much for joining me on this meditation.
When you're ready,
You can gently wiggle your fingertips and your toes and open your eyes.
