Hello I'm Benita.
Thank you for choosing to practice together.
This meditation is designed to help you take a break,
Find some space,
Carve out a little time just to be.
There is nothing to do or achieve or get right.
Really using this time to unwind,
Find a moment of stillness,
Of rest.
Taking your time to arrive and land in the space.
You can choose whether you wish to be seated or laying down.
There is no right or wrong.
My suggestion is to get really comfortable and shift and wriggle and move your body to find a bit more comfort.
Maybe ask yourself how could I be a fraction more comfortable.
If there's a lot going on in your day,
Your week or this moment in your life,
How beautiful you've chosen to gift yourself this time in meditation.
Together let's take a few full expansive breaths,
Bringing some aliveness into our bodies.
As you feel ready inhaling through your nose,
Maybe the shoulders lift to dance with the earlobes and exhale out through your mouth.
Let's do that again together,
Breathing in through your nose,
Maybe the shoulders lift up to dance with the earlobes and exhale,
Soften everything.
Taking one or two more breaths in this way,
In through your nose,
Out gently through the mouth,
Observing how your breath is feeling,
How the breath is moving in and through your body.
Letting go of any judgment or demand for your breath to be different,
Meeting it as it is in this moment.
Again noticing if you can get a little more comfortable,
Encouraging any micro movements or adjustments.
There's no need to be perfectly still.
How are you feeling?
No need to force any answers,
Receiving what arrives.
Perhaps your mind is swirling or darting or looping.
Let that remind you that you're human.
It's perfectly natural to think,
Particularly in meditation.
Perhaps there's tension or stickiness in your physical body.
Really taking some time to acknowledge,
To honor what is here for you.
It could be anything at all.
Inviting you to notice the parts of your body that are supported by the surface beneath you.
Feeling the weight of your body resting,
Grounding down into the surface beneath you.
Feeling supported and held.
What might it be like here to soften through your shoulders.
Letting any tension melt down the back.
Letting the fingers soften.
Letting the feet and the toes relax.
Bringing your attention to your facial features.
Feeling the spaciousness across your brow.
A lightness across your eyelids.
Letting the cheeks and your jaw grow heavy and sink down,
Melt down.
Your tongue might drop from the roof of your mouth.
The possibility here of opening and closing your mouth a few times.
You might like to bring your attention to a place of tension,
Of stickiness,
Of tightness in your physical body.
And sending the nourishment of your inhalation into this space.
And letting the nourishment of your breath invite in a softening and melting.
Loosening this tightly held knot within your body.
Perhaps there is something calling out for your attention.
Instead of ignoring it or wanting it to go away,
Can you listen with tenderness,
With care?
Can you pay attention with warmth?
Returning again to the feeling of your body resting down into the surface beneath you.
Noticing if your body feels a little heavier.
Honoring even the smallest of shifts.
Beginning to introduce some gentle movement into your body.
Perhaps stretching out through the fingers,
Feeling the space between each digit.
Some soft movements with your neck.
Maybe even a smile if that feels okay.
Let's take a full expansive breath together in through your nose.
And sigh it out.
Arriving back into the room,
The space that you're in.
Giving thanks to yourself for this gift of space.
A space to be.
A space to feel,
To sense,
To uncover.
To close your meditation,
You might like to place your hands somewhere on your body that feels supportive.
Feeling the warmth of your hands on your body.
Thank you for your time,
Your trust,
Your presence.
I can't wait to practice together again soon.
