Welcome to your meditation for connection.
Taking the first few moments here to settle in,
Lengthen the spine,
Shut down the eyes,
Soften the muscles in the face,
Unclench the jaw.
Feeling your body resting on the surface that supports it.
Now bringing your attention to your breath,
Not changing it,
Just noticing it.
Become aware of the sensations in your body as you inhale and as you exhale.
Notice the cool air near your nostrils as you breathe in and notice how it's a little warmer when you breathe out.
Noticing now the sound of your breath and the subtle changes in your body as it rises and falls.
And notice here how it all happens without effort.
Feeling expansion with every inhale.
It is softening and anchoring in the present moment with your exhale.
Notice the stillness that's being created.
Awareness of the in-breath,
Awareness of the out-breath.
Detecting here a connection that you're making to yourself.
Worries melting away.
Staying with this present moment awareness.
Now bringing your attention to your internal environment,
To the trillions of cells in your body and noticing how they are all breathing,
Expanding and contracting.
Zooming out now and notice how your body as a whole is breathing,
Pulsing as though breathing from the pores of the skin.
Sensing the expansion and the softening with every inhale and every exhale.
Now feeling some gratitude for this stillness that you've created,
This connection to yourself and recognizing that this feeling that you've created,
The connection is always available to you.
And as we prepare to close off this practice here,
Intending to take this stillness,
This connection with you onwards for the rest of your day,
The rest of your evening.
Now bringing some gentle movement to your fingers,
Your toes,
Your shoulders and softly open up your eyes and stay here for a moment feeling,
Sensing this stillness and connection.
Thank you for sharing your practice with me.
Namaste.
