Hello and welcome.
Thank you so much for joining me for this 20 day meditation challenge.
An opportunity for you to start the new year grounded with a regulated nervous system and standing in your truth to call in the year ahead that you desire.
So if you haven't already done so,
I encourage you to set up your space so you will not be disturbed for the duration of this practice and I encourage you to start a new journal.
A fresh space for the new year and for you to track and see how far you come in these 20 days.
Something you can reflect back on and reference a month,
Two or even three from now.
And so go ahead and set up your space perhaps putting in some headphones,
Running the diffuser,
Perhaps placing an eye pillow over the eyes and starting to settle in.
Today's practice is just going to be about grounding into the body,
Bringing awareness to the breath and creating a space to calm and settle.
And so when you're ready to bring your awareness to your breathing,
Start to notice the natural ebb and flow of your breath as you happen to breathe.
Beginning to tune in to the temperature of the air on your skin,
Any clothing or fibers that might be touching you,
And then starting to deepen the breath.
Inhale past the ribs into the low belly and exhaling through the mouth,
Softening and releasing.
Again,
Taking a full belly inhale and starting to bring the awareness to the crown of the head,
Visualizing a warm light at the crown of the head.
And seeing this light start to pour over your scalp,
Bringing in a sense of ease,
Softness,
And relaxation.
And see this light pouring down all the tiny muscles of the face,
The jaw,
And pooling into the neck,
And softening and releasing.
And seeing this light traveling through the collarbones,
The shoulders,
The upper back,
Traveling down the upper arms,
Lower arms.
And seeing this light traveling down the mid-back,
Wrapping around to the abdomen and pelvis,
And pooling in the pelvic bowl and the glutes,
Just finding a sense of ease,
A sense of softness,
Releasing and relaxing.
And seeing this light traveling down the upper legs,
Lower legs,
Landing in the ankles and pooling over the tops of the feet,
Soles of the feet,
And each individual toe,
And softening and releasing.
And now begin to visualize a space that is all your own.
Perhaps this is somewhere you have been.
And seeing this space,
Tracing your fingers along any ledges,
Any textures you see,
Noticing the amount of light that is here,
The temperature,
What season surrounds you in this space,
What is the weather like?
Just take in your surroundings.
What does this place smell like?
What sounds do you hear?
And as you make your way over to a comfortable chair,
Take a seat and feel that this chair was made just for you,
Created just to your liking,
The perfect texture,
Size.
And as you snuggle in,
Your favorite beverage appears in your hands.
And you look around the space,
Smell the beverage,
And take a sip.
This is your safe space.
This is where you can come back to any time you're feeling dysregulated,
Frustrated,
Or in a space of dis-ease.
Allow yourself to stay in this space as long as you need,
As long as you desire.
