Welcome to Take Care Coaching Guided Meditation.
Let's begin by taking a few moments to get settled.
If you're sitting in a chair,
Let both feet rest flat on the floor.
If you're seated on the floor,
Keep your back straight but not rigid.
And if you're lying down,
Make sure your head and neck are supported,
Keeping a neutral spine.
You want to make sure you're in a comfortable position you can maintain for a while.
You're welcome to close your eyes or keep them slightly open,
Looking right in front of you.
To begin,
Take a couple of deep breaths or sighs to let go of any tension.
Perhaps this is the first time you're stopping today,
So check in with yourself.
And notice,
Without judging,
How you feel right now in this moment.
As you relax more into this space,
Allow yourself to switch from your normal mode of doing,
Moving and reacting,
To one of simply being.
You want to practice being attentive to what's happening within your own awareness right here and right now.
Now move your awareness to your breathing.
And begin to watch that one place where you can most easily feel your breath as it gently moves in and out of your body.
This may be the tip of your nose,
Noticing the air moving in and out,
Or perhaps the temperature of the air moving in and out of your nose.
It could also be the rise and fall of your chest,
Or the rise and fall of your belly.
Wherever you most easily feel your breath,
Focus your attention there.
Allow your breath to be natural,
Not forced or pressured.
Guess who's with me right now?
Try to follow your breath.
Get really curious about it.
And perhaps notice that pause,
That stopping point in between the in-breath and out-breath,
And the out-breath and the next in-breath.
And perhaps notice that pause,
That stopping point in between the in-breath and out-breath.
By now,
You've probably noticed thoughts arising.
See if you can let those thoughts go as you settle more into this space,
Allowing your awareness of the present moment to open,
Releasing any judgements,
Plans,
Or worries.
Simply be here with your breath.
Simply be here with your breath.
If you find yourself lost in thoughts again,
Simply observe them and know that they will recede in time.
And perhaps notice how your thoughts come and go,
Like clouds floating by in the sky.
Simply watch them come into your awareness,
And as they float away.
Perhaps by now,
You notice physical sensations in the body.
Drawing your attention to the varying sensations,
And notice how they change moment by moment.
Notice how physical sensations come and go,
Much like your thoughts.
If you notice areas of tightness or tension in the body,
See if you can allow these areas to soften and relax.
If you can't,
That's okay.
Perhaps practice pausing before making any physical adjustments.
With intention,
Shift at a moment you choose,
Allowing space between what you experience and what you choose to do.
And bring your awareness back to your breath.
If you're feeling curious about your breathing,
Observing that no two breaths are exactly the same.
If you're feeling anxious about your breathing,
Observing that no two breaths are exactly the same.
If you're feeling anxious about your breathing,
Observing that no two breaths are exactly the same.
Continue to practice observing without needing to react.
Just pay attention as best you're able,
Coming back over and over again to the breath without any judgment or expectation.
If you're feeling anxious about your breathing,
Observing that no two breaths are exactly the same.
If you're feeling anxious about your breathing,
Observing that no two breaths are exactly the same.
As this meditation comes to an end,
I encourage you to thank yourself for taking this time for you.
And know that this is contributing to your health and well-being.
When you're ready,
You can start to deepen your breathing.
Slowly start to come back into your room.
Perhaps move your fingers and toes.
When you're ready,
You can gently blink your eyes open,
Taking in your surroundings for a few moments.
And if you need to stretch,
Take this time to stretch.
Thank you for meditating with Take Care Coaching.
Have a great rest of your day or evening.
Take care.
