Welcome.
I'm glad you're here today.
I want to thank you for taking the time to listen to this meditation,
To make the space for your well-being and self-care,
And for allowing me to be a part of your journey.
Before we begin,
I'm going to invite you to sit in a comfortable position with your feet on the floor,
Hands on your sides or your lap,
And being fully supported by the seat beneath you.
As you settle in,
Allow yourself to tune into this moment.
Take a deep breath in through your nose,
Down into the belly,
Allowing the body to expand,
And exhale.
Let something go.
Take another deep breath in,
Allowing your body to expand with each inhalation,
A renewal,
And exhale as you let something go,
Completion.
Take another deep breath in,
Allow your body to expand with your life's sole force,
And as you exhale,
Allow yourself to settle into this moment,
To the seat beneath you.
Tuning into your senses,
What you feel,
The air in the room,
Close on your skin,
The surface that your hands are touching,
To what you hear,
The sound of my voice,
The sounds in the room,
The sound of your own breath as you inhale and exhale,
To the smells in your environment,
The taste in your mouth,
Or your favorite dessert,
And the images that may be flowing through your mind's eye if your eyes are closed,
Or if your eyes are open,
What you see,
Just allowing yourself to take it all in in this now,
Allowing your senses to fully bring you into the present moment awareness of your experience,
Allowing the day thus far to melt away,
And letting go of what hasn't yet happened,
Fully immersing yourself in the moment now.
As we continue our journey together during this practice,
If you notice your thoughts,
Allow them to come and go like clouds in the sky,
Recognizing that you are not your thoughts,
That our thoughts are temporary and they come to pass,
Giving yourself permission to create space between you and your thoughts right now by acknowledging that you are having some thoughts,
Creating the space between you and your emotions right now,
Recognizing that you are having some emotions,
Remembering to be with the emotions but not in them,
Gives you the power and control of your experience.
Continue to breathe in and out through your nose as you focus on the connection of your feet to the earth beneath you,
Feeling the firmness of the ground,
The energy and life force connecting to your body through your feet and traveling up through your entire body,
Filling and replenishing you at a molecular level,
Noticing as this energy travels from the bottoms of your feet to the top of your head,
Any area that may need your attention and care.
What are you becoming aware of in this moment?
Just notice how you experience this awareness physically.
If there are any emotions coming up,
Know that you don't have to fight the emotions.
It's okay to feel whatever it is that you're feeling in this moment.
Trust your process.
Trust yourself.
Trust exactly what happens in this moment and notice your experience with curiosity and compassion and see what happens.
Continue to breathe in and out,
Just naturally allowing your breath to flow.
Just be curious,
Don't judge.
You don't need to stay with anything that comes up.
Just follow it wherever it goes.
I am right here with you.
Now I invite you to shift your attention to your heart center.
You may place your hands over your chest,
Over your heart,
Or you may let them rest where they are in this moment.
Whatever feels comfortable for you and resonates with you,
Just follow that.
But as you shift your attention to your heart center,
I'm going to invite you to set a little intention or say a positive affirmation.
It could be,
I am healthy and supportive.
I'm doing the best that I can with what I have.
I am strong.
I got this.
Or anything of your choosing and repeat that to yourself three times.
Inviting your invention to take root in your subconscious and shift your perspective as you go about your day after this practice to come from that place of intention.
Thanking yourself for being here,
For your courage to show up each day and doing the best that you can.
Remembering that some days our best will be better than others and maybe not as good as others.
Remembering that it's not about comparing ourselves to others or to even older version of ourselves.
I thank you for being here,
For doing the work that you're doing and your willingness to keep going.
Allowing yourself to start deepening your breath.
Coming back in to the senses,
To the space around you.
You may wiggle your fingers and your toes,
Stretch your neck,
Yawn.
Move your body any way that it calls for you to move.
And as you feel ready with the next deep inhalation,
