This meditation is largely self-guided.
Once you get settled into your posture,
I'll simply be doing check-ins every five minutes for a total of 20 minutes.
Just take a moment to get comfortable here.
First,
Just noticing how you're feeling today.
Taking a couple of breaths to allow yourself to really get comfortable.
Move your body.
Rock your head.
Notice any tension you might be holding in your jaw,
Your spine,
Your shoulders.
Each exhale,
Just allow any tension to release.
And use your inhale to adjust and make your body as comfortable as possible.
And now shifting your focus into your breathing.
Starting to notice how the inhale feels both in your body,
That natural expansion,
But also in your energy.
Notice with each inhale,
Do you feel a little lift,
A little lift in energy?
Do you feel your spine lengthening even as your lungs expand?
And then start to notice the exhale.
Notice that natural release,
What might be happening with the energy with each exhale.
You might even notice that your inhale or exhale is a little bit longer than the other.
It's completely okay,
Just noticing.
This might be where you decide to keep your focus,
Right here on your inhale and exhale.
But if you rather,
You can shift your focus now into your third eye.
That's that spot on your forehead right in between your eyebrows above the bridge of the nose.
This is our seat of intuition.
So as you bring your focus here,
You might start to notice some sensations.
Some people will feel a little tingling or heat.
They might see colors or shapes,
Even imagery or words.
Sometimes you see nothing,
Feel nothing at all.
All of these are okay.
Just taking a moment to notice.
From here,
Deciding where you're going to place your focus.
Your breathing or your third eye.
From here,
Every five minutes,
I'll do a quick verbal check-in for a total of 20 minutes.
And noticing where your mind might have wandered to.
Not judging that.
Bringing your focus back as needed to your breathing or your third eye.
And noticing again where your mind has focused on.
Bringing back your focus as needed to either your third eye or your breathing.
That inhale and exhale.
Again,
Noticing where your mind might have shifted its focus to.
And with no judgment,
Bringing your focus back to your breathing or to your third eye.
And again,
Notice where your mind might have wandered to.
Not judging that.
Allowing your focus to shift back to your breathing.
Your inhale and your exhale.
Each inhale,
Starting to feel more energy returning into your body.
You might even start to use that inhale to bring in a little movement.
Wiggling your fingers and toes.
Maybe rocking your head.
Rolling your shoulders.
Can even do some sitted cat cows.
Taking a moment just to honor yourself for taking this time.
Whether you are able to keep your focus exactly where you wanted it to be for the full 20 minutes.
Or whether you appreciated those check-ins to bring you back to your focus.
Either way,
You did it.
You were here.
You practiced.
And now you can go into the rest of your day a little more grounded.
A little more rooted.
And able to connect with others and yourself a little bit deeper.
Might have shifted its focus to and with no judgment.
Using your next exhale to allow that to release.
Inhale and really notice your body expanding.
Exhale,
Feel that letting go.
Really noticing your inhale and exhale.
And starting to allow a little bit of movement to come back into your body.
Moving your fingers.
Rocking your head.
Even moving the spine a little bit.
The shoulders.
Then slowly starting to flutter the eyes open if they were closed.
Allowing yourself to return to the space.
Taking a moment just to check in and notice how you feel now at the end of your 20-minute meditation.
Whether it was easy or hard,
Know that this practice was a success because,
Hey,
You made it to the end.
Have a wonderful rest of your day and can't wait to have you back next time.
