This is a guided meditation.
We're going to take some time just to be grounded and centered.
So I invite you to find a space that's private and where you can just relax for a few minutes being undisturbed.
And then we're going to breathe together,
Maybe close your eyes or look down,
Whichever you prefer,
And taking some deep breaths in together.
So breathing in,
Two,
Three,
Four,
And out,
Two,
Three,
Four,
And five.
Breathing in,
Two,
Three,
Four,
And out,
Two,
Three,
Four,
And five.
Breathing in,
Two,
Three,
Four,
And out,
Two,
Three,
Four,
And five.
Okay,
Now bringing your awareness down out of your head and bringing your conscious awareness down into your physical body.
We often live in our heads and thoughts go round and round and round,
So see if you can bring your awareness and your attention down from your head and down into your physical body.
And let's just rest your attention in your chest area for a moment,
And taking some breaths.
And just noticing,
Where is my breath going?
Is it tending to go into my top of my chest,
Or is it going all the way down into my tummy?
And just see if you can switch from that chest breathing into that more tummy breathing.
What we want is for your breath to go all the way down into your tummy.
And even that as a simple practice can help you calm down.
So just noticing now,
Where is my breath going?
And sending it all the way down to your tummy.
And sending it all the way down to your tummy.
Staying with your eyes closed or your eyes down.
If any thoughts arise,
Just let them pass.
It's okay,
No judgment.
Just bringing your awareness gently back to your breath.
Just noticing the gentle in and out of your breath.
And I'm just noticing what's there inside,
Internally.
What physical sensations can I notice in my chest?
Is there any tightness or tension?
Can I feel my heartbeat?
What do you notice?
Just allowing yourself to describe what's there without judgment.
And now allowing your shoulders to drop.
Let's see if you can extend the space between your ears and your shoulders.
So that your shoulders just drop a little bit more.
Or maybe relaxing your neck.
And just allowing yourself to be present in this moment with your physical body.
Bringing your awareness back to that chest area.
And slowly moving down into your tummy.
Noticing what's there.
Noticing what's there.
Is there any physical sensations?
Any tightness,
Tension,
Pulsing,
Pain?
Just notice what's there.
It's very rare we take the time to really connect with our body.
So just be with your body right now,
No judgment.
Just being with your body.
Moving down through the hips.
Noticing what's there.
Pain,
Tightness,
Tension,
Any other sensations.
Just staying with those sensations.
Noticing that's all.
Moving down through the thighs.
Bringing your awareness and attention into your knees.
Noticing what's there,
Any physical sensations.
And slowly moving down through the lower legs into the feet.
And slowly moving down through the lower legs into the feet.
Noticing your feet on the floor connected to the ground.
And imagining that your feet are becoming heavier as you feel yourself being connected to the ground.
And imagining some roots coming down on your feet.
Through the floor,
Down to the earth.
Connecting.
Going down through the earth.
So you feel really anchored,
Grounded and safe in this moment.
And just repeating to yourself,
I am safe.
And all is well.
I am safe.
And all is well.
And then gently bringing your awareness back through your lower legs into your knees.
Up into your thighs.
Through the hips.
Into your tummy.
Taking a few deep breaths.
Really noticing that air going all the way down into your tummy.
As you breathe in,
Your tummy should rise and then fall as you breathe out.
Just notice if that's what's happening.
No judgment,
Just notice.
And bringing your awareness back into your chest,
Into that heart space.
And opening your chest just a little bit.
As you breathe in.
And out.
Noticing your shoulders again,
Allowing them maybe just to drop even more.
As you allow yourself to relax.
And be really present with the physical you.
And then noticing your arms,
Bringing your awareness down your arms and into your hands.
Noticing the temperature or sensations in your hands.
Maybe you can feel warmth or tingling or energy.
Just notice.
And bringing your awareness back up your arms into your shoulders.
And just rolling your shoulders a little just to release any remaining tension.
And then taking some last breaths together.
Breathing in.
And out.
Breathing in.
And very gently,
Bringing yourself back into the here and now.
Wiggling your fingers and wiggling your toes.
And just introducing some gentle movement as you bring yourself back into the present moment.
Taking a final breath.
And then bringing yourself back into the space.
And then bringing yourself back into the space.
