Welcome to today's meditation.
We'll be finding a safe place to pause.
A space in your day to slow down.
And to pause.
Any doings,
Any thoughts.
Anything happening?
This is your space to put a slight pause on that.
If you haven't already,
I'll invite you to find a comfortable seat.
And see if you can sit as upright as possible.
Lengthening through the spine,
Reaching up through the crown of the head.
And when it feels right,
You can gently close the eyes or lower the gaze.
And then finding your breath.
Meeting the breath where it's at.
Without the need to fix or change anything.
Noticing if the breath is shallow.
First.
Noticing if the breath is calm.
If it's long.
If it's deep.
And just noticing these qualities of the breath.
As you take a pause here.
Now noticing the top crown of your head.
Notice that area,
Bringing your focus and attention to the top crown of the head.
Now noticing the temples.
The space.
Now notice the eyebrows,
The space in between the eyebrows.
Notice that space.
Now notice the cheeks,
The jaw.
Giving it some space.
Noticing the shoulders.
See if you can give some space between the top shoulders and the ears.
Now notice the arms,
The forearms.
Upper arms.
Notice the torso upper back,
The lower back.
The chest,
The abdomen.
Notice the hip.
Notice the right leg.
All the way from thigh to come,
To shine.
All the way to the ankles and the toes.
And after scanning the whole body.
Maybe there's an area.
Anywhere in the body.
That feels like it needs a bit more space.
And see if you can bring your awareness to that area.
Notice the sensations.
Notice the feelings emotions that may be coming up.
And invite your breath to go to that area of the body.
Remember there's no need to fix,
To judge,
Or to change anything about the way you're showing up today.
Meditation is a tool for us to keep coming back to no matter the circumstance.
And if today is not your day,
If you find that your mind is a bit busier if you find that it's harder to sit still.
Give yourself grace and compassion.
These days are absolutely normal.
And instead of fighting it.
Instead of charging it.
Just sit with it.
Notice it.
And maybe it looks a little bit different.
But it's all part of the process.
Of shedding perfection.
And showing up regardless.
I'll invite you to take a deep breath in.
And a full breath out.
Another deep breath in.
And a full breath out.
Last one,
Full breath in.
And full breath out.
When it feels right for you,
You can wiggle the toes,
Wiggle the fingertips.
And then slowly opening the eyes.
Thank you so much for listening to this meditation and I hope you have a great day ahead.
