Hi and welcome to your meditation for today whether this is a morning practice,
A night practice,
Wherever you are at in your day.
I'm very grateful that this has found you and let's go ahead and begin.
So finding a comfortable seat or lying down,
Listening to your body and really taking note of what it needs right now.
And then wherever you find yourself,
Just really ground yourself.
So you know,
Make any small movements,
Get any fidgets,
Any wiggles out so you can allow your body to be still for the next 8 to 10 minutes.
And then once you've gotten those wiggles out,
Can you find a still seat and can you close your eyes down,
Trusting that wherever you're at,
You're in a safe space.
And then can you just take note of the body here.
Having a direct experience with the weight of the body,
Resting on the chair,
The floor or the bed.
Feel into the feet,
The hands and experiencing the shoulders and see if you can intentionally soften the shoulders.
And as you soften the shoulders,
Can you open in the heart?
Noticing the throat and the jaw and allowing any tension to sort of melt away here.
Noticing the eyes and softening the tiny little muscles that support the eyeballs floating,
Almost like little balls floating in your eye sockets.
And with this softness in the body,
Can you start to become aware of your breath?
And just take note,
So notice your rhythm,
Your pace,
Your own breath cadence without changing it.
And with a sense of appreciation,
Can you start to witness how on each inhale the breath nourishes the body and how on each exhale the breath allows the body to let go and soften.
And continuing with that,
So on an inhale the breath nourishes the body as you fill up.
And as you exhale,
You release and you let go and the body softens.
And from this space of nourishment and softening,
Can you invite a sense of care and sense of ease toward yourself?
Actively wishing yourself well here as you rest and you breathe with the body.
Do you even take a hand to your heart,
A hand to your belly or both or a hand to your cheek?
As you continue to invite a sense of care and ease in toward yourself,
Maybe you continue with this or you add on with a mantra,
I am safe,
All is well.
May I be happy and may I be free from suffering.
And allowing that to really settle in.
In to the bones,
To every single particle,
Molecule,
Atom in the body,
In your spirit,
In your soul.
Let that settle.
Just like you fill up with a sense of compassion and ease and acceptance for exactly who you are and exactly where you are,
Where you are.
And then grounding back in,
So feeling the weight of the body as it rests on a chair,
The bed or the floor.
Noticing sensations in the feet and the hands.
Soft in the shoulders,
Open in the heart.
And the eyes are soft and maybe there's a sense of a smile at the eyes.
And with this sense of smile in the eyes,
Can you start to flutter the eyes open?
Coming back into this space with a deep sense of appreciation and care for not just yourself,
But the world that surrounds you.
May you hold this as you walk through your day or soften into your night time.
Namaste.
