Welcome.
Thank you for joining me.
Life can be very busy with work obligations,
Family,
School,
And home.
Sometimes it can feel like the to-do list is never-ending.
The responsibilities,
Emails,
Appointments,
Laundry,
Meals,
It can all feel like a constant hum in the background of our lives.
I want to gently remind you that everything that needs to get done will still be there for you when you are finished with this meditation.
Nothing needs your attention right now.
This time is for you.
Thank you for taking the time to care for yourself.
This practice will allow you to slow down,
Give you greater presence,
Focus,
And calm.
In turn,
It will allow you to return to your life feeling more grounded and steady.
So let's begin.
Find a comfortable position either sitting or lying down.
Allow your hands to rest gently wherever they feel natural.
If you're seated,
Let your feet connect with the floor.
If you're lying down,
Allow your body to be fully supported.
Close your eyes or soften your gaze.
Begin to tune into your breathing.
There's no need to change anything.
Simply observe.
Notice the natural rhythm of your breath,
The inhale and the exhale.
Now gently begin to deepen your breath.
Inhale through your nose,
A slow deep inhale and let it go.
Again,
Breathe in through the nose,
Slow and steady.
You can sigh your breath out through your mouth or release it softly through your nose.
And one more,
Breathing all the way down to your belly.
Feeling the fullness of the inhale,
Long slow exhale.
Now allow your breathing to return to its natural rhythm.
Notice how your body feels.
Start to scan gently from the top of your head to your toes.
If there are any places of tension,
Your jaw,
Shoulders,
Hips,
Feel free to send your breath there.
Imagine your inhale creating space.
Imagine the exhale softening and releasing.
Remember it is completely normal for your mind to wander.
You may find yourself thinking about what happened earlier today or what needs to happen later.
When you notice that you're having a thought,
Simply acknowledge it without judgment.
Then gently return to your breath following your inhale and exhale.
You don't have to solve or plan anything right now.
You don't have to be anything other than here.
Allow yourself to rest in this moment.
Notice the quiet beneath the busy,
The steadiness beneath the movement.
Each inhale brings presence.
Each exhale brings calm.
If your mind drifts again,
That's okay.
Notice and return.
Breathing in.
Breathing out.
Now begin to bring a little more awareness back into your body.
Notice the weight of your body,
Where it's supported.
Notice the air on your skin.
Notice any sounds or sensations.
Take a big breath in through your nose.
Take a big breath out through your mouth.
Take a moment here to observe your body,
Your mind,
Your heart.
See if there are any changes from the beginning of your practice to now.
Even the smallest shift matters.
Gently wiggle your fingers and toes.
Maybe roll your shoulders.
And when you're ready,
Float your eyes open.
Take a moment of gratitude for yourself,
For making yourself the priority.
Thank you for joining me.
You
