Welcome to this short meditation with the purpose of getting a pause,
Arriving back into you,
Into the moment,
And continue the rest of the day from there.
So take a comfortable seat,
Where you feel comfortable to soften your shoulders.
You can lean towards a wall.
You can build it up with pillows,
Blankets.
Whatever the body needs today.
So when you found that comfortable position,
Take a moment with a connection to the ground,
To the sit bones,
The legs,
The part of the feet that has contact with the mat,
The floor,
The pillows,
Whatever the support beneath you is right now.
You can move a little bit forward and back,
In circles,
To really,
Really get into that contact with the ground,
The earth.
To support ourselves to arrive into this moment even more.
And then start to find the still position again.
As you breathe in,
Find a little bit of length through the spine,
Up through the crown of your head.
And as you do that,
Get that length,
You also in the same time sense that connection through your sit bones downwards.
Allow the shoulders to relax,
Soften,
The jaw soften,
The eyes.
And now move your awareness towards your inhales and your exhales.
Just notice the breath.
Not changing anything,
Being with it.
Notice the movement that happens in the body as you breathe in,
And as you breathe out.
Being with your breath for a moment more,
Noticing.
The sensation through your nostrils,
The movement in your body.
And now allow your awareness to move towards your exhales.
Notice how the exhale feels.
Is it long?
Does it feel short?
Does it hurt?
Does it feel easy to breathe out?
Or is it more challenging today?
Or whatever the feeling or sensation is today,
Or the status of the exhale,
Can you notice the pause that happens afterwards?
Notice what happened in that pause.
Stillness,
Space,
Or whatever you notice.
Be with your exhale for a few more breaths.
Notice the pause afterwards,
And maybe the exhale could be just slightly longer,
Eventually,
If it feels comfortable to expand the breath out just a little bit.
Now let go of the focus just on the exhale and just be with the breath again.
Allow it to move in and out in its natural way.
We're going to stay here for around a minute longer in stillness,
Silence,
Being with your breath.
And if the mind drifts,
Use the inhale to move the awareness presence back into you and into the moment.
Now as you hear my voice again,
Start to bring your awareness back to you if the mind drifted or you are in that state in between somewhere.
Notice the connection again with the ground,
Through your sick bones,
Your feet,
Your legs.
Notice the breath that moves in and out of you and the movement,
Movements,
That creates.
And when you're ready,
Start to take a deeper breath in and slide your hands over your thighs,
Over your knees,
Over your lower legs,
Your feet.
And hold your feet for a moment there to move the awareness,
The energy down closer to the earth.
And from there,
Allow the hands to meet in front of your chest,
Your heart.
Bow down towards yourself.
Thank yourself for this practice.
Honor yourself for this moment.
Open your eyes towards a point.
Rest your eyes,
Your gaze there.
And when you're ready,
Lift your gaze and receive the surroundings again.
And I wish you a lovely day.
Namaste.
