Welcome to your meditation.
So today this is going to be a meditative self-care ritual to support you to drop into your parasympathetic nervous system,
The part of the nervous system that governs rest,
Digest and really bringing you into a state of balance and calm.
So I recommend lying down for this meditation.
So I really encourage you and invite you to take your time to gather some props to support you here if you have some handy.
So you may want to place some cushions under the knees,
Cushion under the head,
A blanket over the body,
Make sure you're warm.
An eye pillow over the eyes or an eye mask.
And set yourself up like you would set up your best friend for a self-care ritual or someone that you love so deeply.
Maybe a child that you adore.
I want you to give yourself that same adoration,
Love as you set yourself up for this experience.
So take your time.
And when you find yourself in the position that you feel you can stay in stillness or comfort for,
Then I just invite you to wriggle a little bit more to make sure that you are totally there in that space of comfort.
We're going to begin by taking a deep breath in through the nose.
Open your mouth,
Let the breath go.
Good,
We'll take two more like that.
So breathing,
Fill the body with breath.
And on the exhale,
Let it go.
One more time like that,
Breathing in.
And on the exhale,
As you breathe out the mouth,
Just let go anything you're holding on to,
Any tension in the body.
Just let it go.
Beautiful.
And we're going to come into some gentle tapping.
So bringing the hands up towards the chest.
So bringing the hands up towards the chest.
And we're just going to use the pads of the fingers.
And you can tap both hands at the same time if that feels good,
Or one hand at a time.
So you kind of go from one hand to the other,
Or both hands at the same time.
And just start tapping around the chest.
Gentle tapping at whatever speed feels good for you.
And you may want to start to move the hands to different parts of the body.
Just trust your intuition here and trust the guidance of your hands,
Your own body's wisdom to take you where you need to go.
You may travel the hands up towards the face if that feels good.
Release the hands.
Travel the hands up towards the face if that feels good.
Releasing tension from the forehead,
Teeth,
The tongue,
The jaw.
And then when you're ready,
Just releasing the hands anywhere that you like,
Maybe down the sides of the body,
Palms facing up or down,
Or on the body if that feels better.
I'm going to take some slow breaths into the belly.
So as you inhale,
Feel the belly rise like a balloon.
Feel the belly expand,
Get fuller and bigger.
As you exhale,
The belly draws back towards your spine.
As you exhale,
The belly draws back towards your spine.
Again,
Breathe into the belly,
Expand.
Exhale back to your spine.
Inhale into your belly.
Exhale back to your spine.
This time we're going to breathe into the belly,
Expand,
And then send that breath up into your ribs.
So feel the breath traveling higher up into the torso.
The sides,
The front and the back of the ribs,
And then let the breath go.
We'll do two more like that.
Belly,
Ribs.
Let it go.
Belly,
Ribs.
Let it go.
Now into the belly,
Into the ribs,
Really fill up and then send the last sip of breath up into your collarbones at the very top of your chest.
And when you feel full,
Then you can either exhale through the nose or the mouth.
Let it go.
Let's do that again two more times in your own rhythm of breath.
Good,
And then come back to the natural breath.
Good,
And then come back to the natural breath.
And I want you just to visualize rainwater starting to sprinkle down on you.
The most beautiful rainwater.
And as it touches your cells,
Your skin,
Every part of you starts to soften and melt.
And you can feel the back of your body getting heavier and heavier and heavier.
And heavier and heavier.
Sinking down,
Down,
Down.
And allowing an anchoring cord to come out of your root chakra,
The base of your spine.
Imagine a cord travelling all the way down,
Down,
Through the building you're in,
Through the foundations of the building and travelling down through the layers of the earth.
Down,
Down,
Down until you eventually arrive at the core of the earth and find somewhere to anchor yourself.
Maybe there's a rock,
A crystal,
Another object that you're being shown.
In the trunk of a tree.
Just see where you can anchor here.
And just allow this anchoring cord just to hold you here,
To connect you with Mother Earth.
And I'm going to leave you here for two minutes.
Just to be in your body.
Just to be in your body.
To be in this moment.
Starting to come back in your body.
And you can stay here for as long as you need.
Take as much time as your body is asking you to take.
To be here.
To soothe your nervous system.
And just to be.
And whenever you do feel ready,
That you can open your eyes.
