I'll invite you for this meditation to start standing,
Noticing the feet pressing into the floor,
The ball of the foot,
The base of the heel,
Noticing your toes,
Noticing the arch of the foot.
And as you're standing,
Notice the length in your body,
Grounding your feet into the floor.
See if you can rise up just a little bit taller.
If it feels comfortable for you,
You can have the eyes closed or you can gently lower the gaze.
Now draw the awareness to your body in space.
Are you leaning forward?
Are you leaning backward?
And take this moment to just notice,
Perhaps bringing a bit of movement into the body,
Seeing where the weight shifts,
Seeing where the weight sits.
Noticing gravity,
What it's doing,
How it's supporting us.
Notice how it holds you.
Notice how it pulls you down.
Now,
If you are moving,
Let's come to find a sense of stillness and just start to notice the whole body and the space that you are in.
Taking a deep breath in through the nose and out through the nose.
Softening the shoulders away from the ears,
Softening the eyelids,
Softening the temples and the jaw.
And as you stand here,
Just notice what is coming up,
What is present.
Now,
Draw the awareness to any part of the body that may be holding onto any excess tension,
Perhaps a tightness,
Maybe a pressure,
And just pay attention to it.
Notice where it's located.
See if you can describe this sensation,
The pressure,
The tightness,
The tension.
And if none of it is present for you,
Notice what is.
Being as honest with yourself as possible,
There's no judgment here,
No right,
No wrong.
Just a place to observe compassionately,
With curiosity.
I invite you to come back to your breath.
After noticing the body sensations,
What does the breath feel like?
See if you can take note of your breath qualities,
The qualities of the breath.
Is it shallow?
Is it deep?
Is it long?
Is it short?
Is it shallow?
Or is it lengthened?
And wherever you are,
Seated or standing,
Start to notice the breath,
The body sensations.
As time passes,
What happens?
Does the sensation get less intense or more intense?
In response to that,
Does the breath change?
In what ways?
Continue to bring awareness.
Continue to notice.
The last few moments of this meditation is for you to feel,
For you to just be.
You can use this time in whatever ways you need to.
Really,
Really tuning inwards to your mind,
To your breath,
To your body.
Wherever you are,
I'll invite you to bring your awareness back into the present,
Bringing movement into the fingertips and the toes.
You can slowly blink the eyes open,
Reorienting,
Re-centering yourself back to the space.
Thank you so much for joining me today with this meditation,
And I wish you a great day ahead.
