Welcome to Take Care Coaching Guided Meditation.
Before we begin,
Remind yourself that this time is for you and you alone.
Often the hardest part of meditation is showing up,
But you've done it,
You're here.
Now take a moment to make yourself comfortable where you are.
You may want to sit or lie down,
Loosening any tight clothing,
And adjusting your position so you can relax.
If the room is cool where you are,
Perhaps grab a blanket or sweater.
Once you've reached a place of stillness,
Gaze around with your eyes open,
Taking note of your surroundings.
See the colors around you clearly.
Notice things that are completely still,
Like the ground and furniture.
Become aware of anything around you that has movement,
Such as trees blowing and the breeze outside your window,
Or the sunlight moving around you.
Now you're welcome to close your eyes or continue to look out in front of you,
But shift your focus to the sounds around you.
Sounds come in the form of pitches,
Vibrations,
And tones.
Notice the sounds that are far away and close by.
Allow the sounds around you to fade as you shift your focus to the temperature of the air on your skin.
Notice the weight of your clothing.
Feel the ground supporting you,
Holding you as you sit or lie here.
Notice that by focusing on your physical surroundings,
What you can see,
Hear,
And feel,
You're already feeling more grounded,
Present,
And calm.
Now turn your attention inward towards your breath.
Breathe in and out through your nose.
Remain present with a felt experience of your breath.
Feel your natural inhales,
Followed by your natural exhales.
It's not necessary to change the breath,
But just let the breath be in that natural,
Effortless rhythm.
If you notice at any point your mind wandering away,
You start thinking about other things outside of your meditation practice,
That's okay.
Just gently release the distraction.
Release that thought,
And with compassion and kindness,
Bring your attention back to your breath.
Noticing the rise and the fall of your breathing,
Taking this time to just be with the expansion and contraction.
Now expand your awareness from your breath to your body as a whole.
Feel the rise and fall of your shoulders,
The expansion and contraction of your belly.
Begin to scan from your head to your forehead,
Jaw,
And neck.
Notice any tightness or tension.
Connect to felt sensations in your shoulders,
Upper arms,
Lower arms,
Wrists,
And hands.
Notice sensations,
Or if there are any particular thoughts,
Feelings,
Or emotions present in these areas.
Connect to sensations in your chest,
Belly,
And lower back.
Still being aware of your breath,
Just notice sensations here,
And if you find something,
Allow it to be.
Simply notice and remain present with what is.
Connect to sensations in your hips,
Upper legs,
Lower legs,
Feet,
And toes.
Remaining curious and open.
Once again,
Feel your body as a whole,
Breathing here,
Being present with your eyes still closed.
Expand your attention outward once again to your physical environment.
Feel how you're connected to the space around you.
Allow yourself to feel grounded and held in this space.
Perhaps soften and relax a bit more into your seat or to the floor.
Expand once again to the sounds around you.
Stay full of awareness as you gently open your eyes.
Notice that within this wider space you're more grounded,
More calm.
As this meditation comes to a close,
I encourage you to continue to hold this present moment awareness,
This feeling of being supported in this space.
Thank you for meditating with Take Care Coaching.
I hope you have a great rest of your day or evening.
Take care.
