To begin this meditation,
Find a comfortable position,
Either seated or laying down flat on the floor.
To begin,
I'm going to invite you to drop your gaze downwards,
And if you're comfortable,
Feel free to close your eyes.
And as you close your eyes,
I want you to begin to bring your attention and your awareness to the places of your body that are connected to the earth.
You may begin to notice your feet anchored to the ground,
Your pelvis,
Sit bones,
And hips holding your weight.
Maybe you feel your core and your back if you're laying down.
And as you bring your attention to these areas,
I want you to invite your first big inhale in through the nose,
Down to the belly.
You can let these first inhales and exhales go out through the mouth.
I want you to take two more of those breaths,
And as you breathe in,
I want you to think about expanding and opening your chest and your heart.
On the exhale,
I want you to imagine yourself anchoring further into the ground,
Feeling all of the weight of your body being supported by those places that are firmly connected to the earth.
Letting yourself sink and anchor downwards.
And then I'm going to invite you to bring your attention into the area of your heart and your chest,
And you can bring a hand to your heart if that feels good.
Begin to imagine your breath flowing in and out of your heart and chest area,
Expanding on the inhale,
And softening and relaxing on the exhale.
Notice your breath getting a little bit slower and deeper.
With your next inhale,
I'm going to invite you to bring that attention and awareness a little bit lower to the bottom of your ribcage,
And you can bring your hands down slightly somewhere in between your heart and your belly button.
And now I'm going to invite you to bring three or four inhales and exhales into your core.
Just asking your core,
Your gut,
This question,
What do I need right now?
What does it look like to meet my body right where it is and give it what it needs?
With each exhale,
Continuing to sink,
Soften,
And anchor down into the ground.
Just keeping your attention in the area of your core.
When you're ready,
You can take one final nice restorative inhale all the way down to the bottom of your belly.
Let it go with a bit of a sigh.
And then you can slowly open up your eyes,
Bring a little bit of movement back into your body.
You're welcome to grab a notebook and just jot down any little bits of intuition,
Words,
Themes,
Wisdom that came up.
And I'm wishing you a great rest of your day.
