Warm greetings and welcome to this guided meditation.
I'm Stacey,
Iry Soul,
And today I'd just like to guide you into a place of stillness,
A place of quiet,
A place of peace.
Take a moment,
Find yourself comfortable in your seat,
And when you're ready,
Softly and gently close your eyes.
As your eyelids softly close,
Beginning to shift your awareness inward,
Becoming present and aware with yourself.
Journeying inward to feel into your body,
Journeying inward to connect with your breath.
Notice your posture as you feel into your body and your breath.
With your next inhale,
Inhale to lengthen the spine straight in the back.
Exhale to release the shoulders and soften all the muscles along your back and chest.
Settling into this nice straight posture,
Showing up a little more present,
A little more alert,
And with a little more intention.
Feeling through your body,
And with each breath,
Feel your body sinking and surrendering deeper and deeper into a relaxed state.
You may notice the wandering mind.
You may become distracted from your body,
From your breath,
By thoughts.
This is completely natural,
So release any frustration or judgment,
And rather acknowledge yourself for becoming aware of the active mind.
Congratulate yourself for that awareness,
And then draw your focus and attention back to your body and back to your breath.
Feel into each inhale and each exhale,
One after the other,
After the other,
After the other.
Wherever you feel the sensations of those breaths through your body,
Those subtle vibrations,
The tingling,
The flow of air,
Just letting that presence of your breath ground you here into this present moment in stillness.
Notice the thoughts.
Acknowledge your wandering mind.
Recognize yourself for that awareness,
And come back to your breath again and again.
There's no need to try to push away or ignore your thoughts.
It's the natural tendency of the mind to wander,
To produce thought after thought,
And know that each time your mind becomes distracted,
It's your opportunity to practice coming back to the present moment,
To practice being mindful and aware of the here and now.
Continuing with each breath,
Each exhale,
To unclench,
Soften,
And relax your still body.
Let it all go.
Surrender through gravity into your seat.
Breathing in,
Breathing out,
Feel that breath.
Feel the belly and the chest expanding,
Contracting,
The whole body softly ebbing and flowing,
Taking you deeper and deeper into stillness.
And as you feel into that stillness throughout your body,
Just inviting some of that stillness into your mind.
Just allowing yourself to become aware and present of those moments of stillness,
Those pauses in between your thoughts.
Acknowledge the thoughts as they continue to arise.
Allow them.
Let them be.
Let those thoughts just be in the background of your awareness as you focus on the present,
Coming back to each breath and every little subtle sensation currently taking place throughout your body.
Allow the thoughts to rise and fall away and just be as you focus the forefront of your awareness back to this present moment,
Fully experiencing your body and your breath right here,
Right now.
Notice the thoughts come back again.
Each time you become aware and refocus into the present,
You're strengthening those new neural pathways in your brain,
Training your mind to be mindful,
To be more aware,
To show up here now.
Release any frustration.
Do not judge your thoughts.
Allow,
Acknowledge and come back.
Feel into the stillness throughout your body,
Soft,
Relaxed.
Breathe out any tension or stagnant energy with each exhale.
Release any frustration.
Do not judge your thoughts.
Release any frustration.
Feel the stillness in the body,
Bringing stillness into the mind.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Feel the presence of yourself right here,
Right now.
Release any frustration.
Continuing to slowly deepen that breath again now.
Breathing in slowly,
Deeply to the lower abdomen.
Exhale,
Release softly.
Fully and completely all the air out.
Using these few deeper breaths now,
Slowly begin to bring awareness back to your seat.
Expanding your awareness back out to your surroundings.
Coming back into the room.
And before opening your eyes,
Inviting that great big smile on your face.
Hold on to that smile.
Feeling it not just in your face,
But all throughout your body.
Feel those happy hormones and neuropeptides that are released when we hold a smile.
Continuing to hold your smile and just thank and acknowledge yourself for taking this moment in stillness.
This moment to be present and aware with yourself.
In your own time,
Whenever you're ready,
You can softly and gently open your eyes,
Bringing movement back to the resting body,
Whatever way feels right.
Welcome back and thank you for joining me again.
Have a beautiful day.
