Hello and welcome to this week's meditation.
This week we'll be meditating on connecting to your inner guidance,
Connecting to your inner wisdom.
I truly believe that all of the answers that we seek are yet to be found within and it's only when we learn to slow down,
To stop,
And to listen that we can start to understand,
That we can start to hear some of these powerful and healing and maybe even transformational messages that are just waiting to be shared with us.
And so that's what we'll be doing in today's practice.
I invite you to find whatever comfortable position you would like to meditate and breathe in today.
Maybe that's seated or lying down on your back or perhaps maybe you might like to take this practice along with you on a walk.
Whenever you have found whatever comfortable position you would like to breathe and meditate in,
I invite you to start to bring your awareness to the parts of the body that are making contact with the physical support underneath you.
And in these first few moments,
Seeing if you can allow yourself to soften into those points of contact,
Even if it's just a little bit here to start.
Allowing yourself to settle,
Allowing yourself to land.
And in that settling and that landing,
I'll invite you to start to bring your awareness to the breath.
Watching the breath flow in and flow out.
And maybe you've noticed that just by starting to bring your awareness to the breath,
That it's maybe already started to slow down.
And whether it has or it hasn't.
If it feels okay for you,
I'll invite you to slow the breath down even more.
And maybe doing that by extending the inhale and really extending and drawing out the exhale.
Slowly releasing all of the air out.
Taking a few mindful breaths just like this.
Slowly inhaling.
Very slowly exhaling.
Watching the belly rise as you inhale.
Watching the belly fall as you exhale.
And as you continue to watch the breath and allow it to slow down,
Maybe you've noticed that the mind has started to slow down.
Or maybe it's started to speed up.
Whether it's slowed down or sped up,
Whatever is going on in the mind is welcome here.
If you find that the thoughts have sped up,
This next invitation is especially for you.
Bringing the awareness back to the breath.
Watching it flow in and flow out.
Maybe imagining yourself as a snowglobe.
And maybe seeing your thoughts,
Your stories.
I mean overanalyzing or overthinking that's happening.
The things that happened before you started this practice.
And the things that have yet to come today.
Seeing if you can allow all of those things to be the shaken up snow and the snowglobe that is you.
And as you continue to breathe and be present,
Perhaps be still,
You can allow all of the snow that's been shaken up to slowly start to settle.
Continuing to watch the breath flow in and flow out.
And then seeing if you can imagine yourself now as the snow that has settled in the bottom of the snowglobe.
And it's in this deep settling,
In this deep presence,
That we can start to hear and listen.
And maybe even learn from our inner guidance.
From our body's wisdom.
And so if you feel ready to do that,
In this place of settling,
I'll invite you to start to bring your awareness to any physical sensation that is standing out most to you.
Perhaps there's something that you're working through.
A challenge that you've encountered.
And maybe as you bring awareness to the situation or challenge,
A pattern or habit,
Maybe you'll notice that there's a place in the body that you're carrying it.
And so slowly starting to maybe bring your awareness there.
Noticing what physical sensation is calling out most to you.
I'm just taking some nice,
Slow,
Soft,
Deep breaths here.
You're welcome to stay with some breathing in and out of the nose.
And if you'd like to maybe go a little bit deeper into the practice,
I'll invite in just a minute of open mouth breathing here.
And so as you sit with the sensation that is standing out most to you,
Maybe opening the mouth.
Taking a breath in to the belly.
Taking a breath into the heart.
And slowly exhaling.
Belly,
Chest,
Exhale.
And as you continue to breathe and as you continue to notice and bring your breath and your awareness into the physical sensation that is standing out most to you.
Noticing if this sensation has a certain temperature.
Noticing if it has a certain texture.
Noticing if there's a certain shape that you might sense.
Just continuing to breathe and notice here for about another 30 seconds.
Belly,
Chest,
Exhale.
Eventually releasing the active breathing.
Returning to some breaths in and out of the nose.
As you continue to breathe and notice,
I'm curious if the sensation that you noticed could share a message with you today.
What might the message be?
Seeing if you can trust the first thing that comes through.
Listening and deeply to what your body is trying to communicate Once you have received your message,
Taking a moment and noticing where it lands in the body,
If at all.
Maybe you might like to jot this message down.
Maybe there is an action that you might feel inspired to take after receiving this message.
Slowly inviting movement back into the body,
Wiggling the toes and the fingertips.
Maybe rolling the neck a few times.
Maybe taking a full body stretch.
Taking note of what stood out to you today.
Maybe taking a few moments to journal.
Journaling about anything that came through for you today.
May you allow your body's wisdom and your inner guidance to lead you.
