Welcome to your meditation practice.
For the purpose of this following meditation,
I invite you to find a comfortable seated position.
It can be anything from cross-legged or a rather long and relaxed seat.
But just make sure that your spine is upright.
And with a gentle inhale and a little bit of a deeper exhale,
Allow your eyes to close down.
Already cultivate a breath that is much softer than you would usually breathe.
And find your sitting bones.
Find all the muscles around your sitting bones.
Become aware of them.
And again with the exhale,
Just give this area the impulse of softening.
Meaning with every exhale,
You allow the muscles of your thighs,
Of your glutes,
Even of your lower back to fall down into the earth gently.
Also start relaxing your toes,
Your ankles,
Your knees.
Climb up your thighs again and find this comfortable and steady but very soft breath down in the lower regions of your belly,
Of your chest.
Simply notice how your breath is fueling you with life.
Really every inhale is a new beginning.
Every inhale gives you new untouched life.
So invite it with a smile.
And while the soft smile is forming around your lips,
Also begin to soften the other areas of your face.
Let your expression become just a little more gentle.
Relax the point between your eyes.
Relax your cheeks and your jaw.
And continue to watch the steady and gentle breath coming in,
Fueling you,
Nourishing you and leaving you again.
Let your awareness travel down your spine.
Begin at the very top and slowly move down on vertebra at a time.
As if something would melt along this amazing beautiful string of pearls that is your spine.
And realize that for the sensation that something is dropping,
You don't need to do anything.
You just allow.
And you allow something so sweet,
Like honey,
To drop down your back.
And with this sensation,
Your tissue,
Your muscles,
And even your posture as a whole relaxes.
Until you find this foundation again that is your hips,
Your sitting bones.
And for a moment,
Just imagine that you softly sink into your yoga mat or your meditation cushion.
Just a little deeper.
Take another big inhalation.
Fuel up and nurture yourself with air and open up your mouth and side all out.
Really generously let the air float out of your system and cleanse.
Do this one more time.
Inhale through your nose and a big exhalation through your mouth.
Now find your body.
Find this amazing home that you have.
And allow your hands to land wherever they want to.
Maybe there is a specific body part that wants to be touched today.
And just for another moment,
Rest your hands there.
And give yourself a smile through your hands.
How can you be a little more kind?
A little more loving towards yourself in this very moment.
With all the actions and thoughts and feelings that you can give yourself at the moment.
So let your palms come together at the center of your chest and close them right in front of your heart.
Your shoulders melt.
The crown of your head reaches up.
And with this newly created space,
But also this really,
Really sweet softness.
Begin to bow your head to your fingertips.
Just as a little gesture of gratitude towards yourself.
Towards your practice.
Towards these small moments of stillness.
Close your meditation with one more sigh.
So deep inhale through your nose.
And exhale with a ahhh.
Namaste.
