Hello and welcome.
My name is Biz and I'm grateful to be connecting with you today through this meditation practice.
It will be a brief grounding,
About five minutes.
If you haven't already,
I invite you to find a comfortable place to sit or lay down.
If you'd like to cross your legs,
Place your hands on your knees.
Or if you're in a chair,
You're also invited to place your hands,
Palms down onto your knees.
If you're laying down,
You can bring your hands to your side or to your belly.
Take a breath in deeply through your nose and exhale feeling your body relax into the surface you are sitting or laying upon.
Exhaling and inhaling slow normal pace.
Noticing the sensations of where your body touches the surfaces below you,
Around you.
And close your eyes or lower your gaze to bring the attention inward.
As you continue breathing long and steady breaths,
I invite you to extend deeper into your inhale and even more fully extend the exhale to drain the body from that breath completely.
Slowing down the pace and noticing the sensations in your body.
Relax your feet,
Relax your ankles and your legs.
Continuing your steady breath.
As you inhale,
Filling the body with breath.
As you exhale,
Deepening into that relaxation.
Relax your knees,
Your hips,
Your glutes,
Your pelvis.
Relax the belly,
Releasing any tension or contraction in your core.
Feeling the lower back open as you relax along your spine.
Relax the shoulders,
The chest.
Letting them fall heavy to your sides or to the surface you lean on.
Continuing your breath as you relax your neck,
Your chin,
Your jaw.
Lowering your tongue from the roof of your mouth.
Relax your lips,
Relax your cheeks.
Relax your eyebrows,
Your forehead.
Releasing any tension in the face.
Extending that relaxation back around the back of your head,
Up through the top of your head.
And taking three deep breaths here,
Just coming into the space.
Continuing to breathe in and out through the nose at your normal pace.
Noticing any sensations arising in the body.
Breathing into those sensations and exhaling just to be here now.
Notice any movements or sensation in the air that surrounds you,
Any breeze or stillness.
Noticing the strength of whatever you are sitting or laying upon.
And taking one more breath here to fill the lungs completely,
Expand massively into that breath.
See how big you can grow,
Take up space with your unique and individual offering.
And as you round into the exhale,
Slowly releasing the breath,
Imagining it drawing back everything from within you that does no longer serve you and allowing it to ride out of the body and out of your system as you exhale completely.
Being here now,
Letting this be enough.
Wiggle your fingers and your toes,
Starts to bring a little movement into your arms and your legs.
Find some movement in your hips and your glutes and your belly and your back,
Just a little wiggle to bring activation back into the muscles.
Breathing and continuing to breathe as we open our eyes,
Come back into this space,
Raise our gaze,
Return visually to this place.
And close the practice with one more deep breath in and out,
Complete breath cycle to seal the practice.
Be here now,
Let it be enough.
And I hope that this is just the beginning of a wonderful rest of your day.
Thanks for practicing with me,
See you again.
