Welcome to this short guided meditation on finding a moment of stillness and connection throughout your day.
As humans,
Our bodies and our nervous systems are constantly seeking and scanning our environment to find connections,
To ensure that we are feeling safe and connected to the external world as well as connected internally.
And so taking a moment to build those connections,
Strengthen them,
And know what those feelings and sensations are like,
Allow us to go throughout the day maintaining that sense of connection,
Stability,
Resilience,
And ultimately giving us a really strong foundation to navigate.
So as you begin to settle in,
I want you to become aware of the space that you are in,
Feeling comfortable like you have this moment of pause and stillness available.
And then I want you to become aware of your physical body and your physical surroundings right now.
Where are you seated or laying down?
Paying your attention to the actual sensations within your body,
Perhaps your feet on the ground,
Your legs resting against the chair.
And as you're doing this,
I want to invite you to close your eyes.
And as you settle into your body and the physical sensations of where you're sitting,
I want you to take a deep breath in through your nose,
Long exhale through the mouth,
Letting go of maybe some of the tension or energy from the day.
Again,
Find that rhythm of inhales through the nose,
Exhales through the mouth.
This first connection we're able to find is one of the most important and subtle,
But it's always there.
And it's our connection to the ground,
To the earth,
The simple fact that we can always count on and rely on gravity and that connection to be there no matter what.
And so with these first few breaths,
Even just taking a moment to be grateful for the fact that you have,
And you can find that sensation of connection to the ground through your feet,
The backs of your legs and your seat,
Your back.
There may be times where this simple connection and gratitude is what we need to kind of find our way back to a moment of stillness.
As we come back to the breath,
I want you to start to find that rhythm of the inhales and the exhales that work for you today.
Nice long,
Slow breaths,
Connecting down deep into your belly,
Feeling where that breath is filling up and the energy and the light that it brings inside our bodies,
That it nourishes every cell within our body.
And then on the exhales,
Taking that mini vacation,
Giving our entire system the permission to simply let go,
Relax,
Recover in those exhales.
And as you're finding this rhythm of inhales and exhales,
I want you to now become aware of the small pause,
The moment of stillness in the transitions at the top of the inhale.
Maybe just for a split second,
You have a moment of stillness at the top and at the bottom of the exhale,
There is a beautiful pause,
Complete stillness.
I want you to now in the next few breaths,
Connect to these small moments of pause at the top of the breath before the exhale and at the bottom of the breath before the next new inhale,
And just appreciate finding those pockets of stillness where you can simply just be in that one breath.
And finally,
I want us to shift our attention now out to our environment.
And I want us to find and think of something today that we are excited for,
Something on our roadmap,
Our landscape,
That we are truly excited to engage with.
It may be a restorative activity,
Or it may be a moment where we need to be at our very best.
And I want us to briefly bring to mind the picture of you engaging with that activity in full presence,
Full capacity,
Totally connected and immersed in that moment.
Bring it to life with as many sensations and senses as you can in your visualization.
And then connect that feeling of being at your very best with the breath,
Those big inhales and exhales,
Maybe take one or two in that moment.
And finally,
With our last couple of breaths,
We can just take one moment of gratitude that we have connected to the earth,
To that constant,
Our bodies and our systems can always rely on.
You've connected to your breath,
Both the inhales and the exhales and those moments of stillness that we can't skip past.
In between,
There's so much power and wisdom in those pauses and being connected to them.
And finally,
That connection to your one area of focus,
Excitement upcoming in your future.
So with the final breath is you maybe roll your shoulders up towards your ears,
Squeeze your hands a little bit.
And then on the exhale,
Let it all out.
You can open your eyes,
Wiggle your toes and feet.
Take a moment to come back into the room.
I wish you a great day.
