This meditation can be done sitting or lying down or anywhere you feel comfortable.
You want to feel what support feels like.
So anywhere you can sit where you have your back supported.
So now take a moment to come into the present,
Closing the eyes and let the attention go inward,
Finding a soft gaze towards yourself and start to become curious,
Scanning the body.
Let the breath slow down and now let yourself really feel gravity through the sit bones.
The crown of the head reaches up.
It's almost as if you're being pulled in two directions.
Then begin to notice without judgment what the body feels like today.
Just have a curious awareness,
Scanning through the legs,
The pelvis,
The torso,
The arms,
The head,
Slowing everything down and just searching for sensation as you begin to deepen the breath.
Now beginning to soften the places in the body,
Starting at the top of the head as you soften the face,
The jaw,
The back of the neck and the shoulders.
Relax the arms,
The torso,
The pelvis,
The legs.
And now connecting from the sit bones all the way up the spine to the top of the head as you imagine a column of light mist coming down from the sky.
It's beautiful,
Sparkly mist coming down through the top of the head,
Down the spinal column,
Down the tailbone and into the earth,
Connecting you to both earth and sky.
Let the breath move up and down this channel,
Softening a little more with each breath.
I'm beginning to notice if this light sparkly mist has a color or a vibration,
Just noticing what's here for you in this moment.
And now tuning into the back of the body,
Staying alert but relaxed,
Feel your back supported and this sense of having your own back.
Bring your awareness to the back of the body as you soften the front of the body and let yourself settle into the support,
Taking a moment here to breathe,
Keeping the breath soft,
The awareness soft,
The face is soft.
And now with gentle micro movements,
Begin to lean back,
Backing up into the backside of the body and feel yourself supporting yourself and having your own back.
Notice how this feels.
Spend some time here having your own back,
Being your own support.
And now repeat to yourself,
The universe has my back,
I have my own back,
I am supported and I am safe.
I have my own back.
We're going to repeat that again.
And this time,
Let's include a breath with each affirmation.
The universe has my back,
Take a breath and let it out.
I have my own back,
Breathing in and breathing out.
I am supported and I am safe,
Breathe in and breathe out.
I have my own back,
Breathe in and breathe it out.
And now notice how you feel.
And now coming back into the body,
The room.
When you're ready,
You can gently bring the eyes open and come back into this moment.
Taking with you any of the mantras that were helpful for you today.
Thank you for joining me.
Namaste.
