Welcome to Quiet Bloom.
This is a gentle space for rest and stillness.
There's nothing you need to do or fix,
And there is no right way to be here.
Get comfortable in whatever way feels right for you,
And let's begin.
Wherever you are,
Take these next few rounds of breath to just settle in.
Maybe you're laying in your bed.
Maybe you are sitting at your desk.
Maybe you are sitting on your couch.
Wherever you are,
Just take a few moments to settle.
The beautiful thing about your meditation practice,
Or your mindfulness practice,
Is that it holds space for every single version of yourself.
Whether you are feeling strong or tired,
Joyful,
Grieving,
Or anxious,
Everything is welcome here.
If you haven't already,
Go ahead and soften your gaze or even close your eyes.
Being mindful of what feels safe for you and your body right now.
As you breathe here,
Simply notice the mind.
Is it busy,
Chattering,
Talking to you about your to-do list,
Your day,
What's ahead,
Or maybe what has already happened?
Or does the mind feel calm and already at ease?
Wherever you are,
Just take a moment to simply notice what comes up for you.
Now I invite you to reflect on how what your mind has carried for you has shown up in your physical body.
Maybe this is showing up as tension or tightness,
Pain.
Maybe your body is feeling stuck.
Take a moment just to notice what your body has carried for you,
What load it has lifted from your mind.
Maybe you feel sensation in your forehead,
Your shoulders,
Your jaw.
Just simply notice and bring attention to your breath.
Notice the in sensation and the out sensation as you breathe.
If it feels safe,
Place one hand on your belly and one on your heart.
Feel the rise and fall with your slow,
Steady inhale and slow,
Steady exhale.
Breathing in and breathe out.
Breathe in and breathe out.
Observe the expanding on your inhale and the softening on your exhale.
And we'll do a little body scan starting at the crown of your head,
Moving all the way to the bottom of your feet.
Bring attention from the crown of your head now to your forehead,
The eyebrows,
The space all around the eyes and cheeks.
Invite a softening over the nose,
The mouth and the jaw.
And pause in any areas of tension and just allowing your breath to really marinate there.
Being mindful of taking full,
Deep breaths and allowing your exhale to release tension.
Moving from the tops of your shoulders to your shoulder blades.
Feeling the broadening of your upper back as you move your awareness toward your chest and heart space.
Your inhale invites a little bit more space between each rib.
And your exhale allows your belly to soften just a little bit more.
Notice your hips,
Your foundation.
And know that we often carry tension here.
So savor your breath as you invite an opening of the hips and the low back.
Allow your exhale to be your guide in letting go any activation in the glutes,
The thighs,
Around your kneecaps,
Your calves.
Soften through the ankles and all the way to the tips of your toes.
Breathe.
On your next inhale,
Imagine sending your breath all the way to your toes.
And on your exhale,
Imagine letting go of any residual tension,
Tightness,
Pain,
Anything that feels heavy.
Remember that there is space for every version of you today.
Strong,
Tired,
Joyful.
Everything is welcome.
And know that you can always come back to this breath and your mindful practice.
Take one last slow,
Luxurious,
Nourishing breath in.
And when you're ready,
Sigh it out.
Be well today.
