In your right time and pace,
I invite you to make your way into whatever comfortable position you would like to meditate in today.
Perhaps that's seated,
Maybe it's lying down on your back.
Whatever position you've chosen,
Beginning to settle into this position now,
Allowing yourself to land.
And maybe slowly pulling back your energy from anything that you might have been doing before you started today's practice,
And anything else that you might have left to do for the day,
Seeing what it would be like to allow these next 10 minutes to be just for yourself,
Creating this intentional time in your maybe full and busy life,
Allowing yourself to slow down,
To reconnect with yourself,
And to reconnect with your body,
The precious vessel that carries you through this life.
Starting to first bring your awareness to the parts of the body that are making contact with the surface underneath you,
Seeing if you can allow any part of you to soften and relax into this physical support,
Even if it's just a little bit as we get started here today.
Maybe imagining the body making an imprint on whatever surface is supporting you,
And allowing this imprint to become a little heavier,
A little deeper,
As you continue to maybe soften and relax into that physical support underneath you.
Beginning to bring your awareness to your breath,
Noticing if the breath feels short and shallow,
Maybe noticing if the breath feels wide and expansive,
Bringing expansion to the diaphragm,
Or perhaps maybe noticing if the breath is slow and low,
Happening more in the belly.
Wherever your breath might be,
The invitation is to begin extending the inhales and extending the exhales,
Allowing everything to slow down.
And it's with this slower,
Deeper breath that we can become more present and more attuned and aware with how your body is feeling today,
Continuing to maintain this slower,
Deeper breath,
Maybe in and out through the nose,
Or maybe in through the nose and out through the mouth.
On your next inhale,
Bringing your awareness to your head,
And noticing what's happening inside of the head today.
Maybe noticing if there's a lot of thoughts in the head.
Maybe there's some discomfort or pressure.
Maybe the head is feeling light and clear.
The invitation here is to simply notice.
Taking a few more slower,
Deeper breaths here,
In through the nose,
And maybe out through the nose,
Or maybe in through the nose and out through the mouth.
And as you exhale on this next breath,
Beginning to now shift your awareness into the chest.
And as you're bringing your awareness into your chest,
Also bringing awareness into the neck and into the shoulders,
Maybe even to the upper back.
Noticing what you're experiencing in this upper part of the body today.
Perhaps you're feeling weighed down by the burdens of life that you've been carrying on your shoulders.
As you begin to settle into this part of the body where we carry so much of our attention and our stress and our worry,
It might feel nice to place a hand on the heart and just let the upper body know that you feel it,
Or that you're with it.
Perhaps repeating the words,
I feel you.
Or maybe I'm right here with you.
As you maybe repeat those words,
Noticing how the body responds,
If at all.
Taking another breath in through the nose,
And maybe out through the nose or the mouth.
And as you exhale,
Starting to bring your awareness now into the arms.
Maybe releasing the hand if it was on your heart.
And noticing how the arms are feeling today.
Scanning the upper arms,
The forearms.
Also starting to bring in the wrist and the hands.
Noticing if the arms feel heavy,
Or perhaps light.
Maybe noticing the parts of the arms that may be making contact with the physical support underneath you.
Or perhaps they're making contact with another part of the body.
Taking another slow,
Deep breath in through the nose,
And maybe out through the nose or the mouth.
Taking another breath in,
And on the next breath out,
Starting to bring your awareness down into the belly.
Allowing your awareness to land in this vulnerable space.
This is also a space of creation and connection.
If it feels okay,
Maybe placing a hand or two on the belly.
And as you inhale,
Maybe noticing the belly expand.
And as you exhale,
Maybe noticing the belly collapse.
And as you continue to breathe slow,
Deep,
And mindful breaths into this space.
Noticing if there's any discomfort here.
Maybe noticing the tummy grumbling.
Or perhaps it feels more bloated and full.
Perhaps you're not feeling or noticing anything at all.
And that's okay too.
If you'd like,
You can let this part of your body know that you feel it.
That you're with it.
And that wherever it's at today is okay.
Taking another slow,
Deep breath in through the nose.
And maybe out through the nose or the mouth.
Taking another breath in through the nose.
And as you exhale,
Allowing the awareness now to float into the hips.
And the glutes.
Allowing the awareness to sink a little lower.
Noticing what you might be experiencing here today.
Maybe there's some fatigue here.
Maybe there's some heaviness here.
Allowing the awareness to sink down into the lower part of the legs.
Noticing the knees.
The calves.
The shins.
The ankles and the feet.
Maybe taking a moment to reflect on how this part of the body connects you with the earth.
And as you maybe reflect on that connection,
Noticing how the body might respond,
If at all.
Continuing to take some slow,
Mindful breaths here.
In through the nose.
And out through the nose or the mouth.
And now beginning to notice your entire body.
Allowing your awareness to expand.
Noticing if the body feels any different than when you started.
Or perhaps maybe noting anything that surprised you.
Or stood out to you in your exploration today.
Slowly preparing to bring your awareness out of your inner world.
Before you do,
Taking a moment here to notice your body in the space that you are in.
And also maybe noticing the difference between what's inside of you.
And what's outside of you.
In your right time and pace,
The invitation is to slowly open the eyes if they were closed.
And beginning to look around your space.
Noticing what you see.
Noticing anything you might hear in the background.
And as you slowly maybe turn the head around.
Allow the neck to rotate.
Maybe noticing how the body is responding as you take in your space.
Or the space that you find yourself in in this moment.
Perhaps setting an intention here to maintain some sort of connection with the body.
Continue turning more of your awareness back to the outer world.
To any obligations or responsibilities that you might have.
Thank you for taking the time to connect with your body today.
As always,
Such an honor to guide you and support you on your journey.
I look forward to connecting with you next time.
