Welcome.
This is the time for you to nurture yourself.
Meditation is a practice of presence.
Share a few moments of presence together.
Find a comfortable space to rest in.
Sit upright in a chair,
On a cushion,
Or even lay down if you prefer.
Allow your spine to be long,
Feet on the floor,
And hands rested gently on your lap or on the sides of your body.
Feel the weight of your body.
Feel whatever is supporting the weight of your body,
Be it the floor,
A cushion,
A chair,
A mat,
Or even your bed.
Allow your eyes to be open with a soft gaze upon whatever is directly in front of you.
Take a deep breath in through your nose and release the breath out through your mouth.
Be a witness to your breath.
On your next exhale,
Gently close your eyes.
With your eyes closed,
Simply feel your body.
Which part of your body feels most fortified or robust?
Keep your attention on this part of your body with the energy of your mind.
Allow the strength in your body to increase just by paying attention to it and breathing deeply.
Be with your inner strength for five deep breaths.
Breathe in for five counts and breathe out for five counts.
Keep breathing deeply.
Breathe in for five counts.
Now,
Bring your awareness back to the weight of your body,
In your chair,
Or on your mat or bed.
Take a few deep breaths and gently open your eyes when you are ready.
Perhaps stretch your body in any way that it intuitively would like to.
No need to rush to sit or stand up.
Take your time.
Notice how you feel.
Perhaps your body is more relaxed now and your mind is calmer.
Meditation can be quite simple and uncomplicated.
The more you practice,
The more you will discover about yourself.
The more that you nurture yourself,
The healthier and more balanced you will become.
Use this short meditation anytime you feel the need to ground yourself,
Rest,
And restore your energy.
Namaste.
