Now,
Right before we start the meditation,
Let yourself relax your body through some gentle movements like rolling your shoulders a few rounds to the back and bring awareness to your neck space.
You may roll your head to ease out the tension in the neck.
Begin by settling your gaze in front of you.
Slowly soften your focus and gently close your eyes.
The journey begins.
Take a nice deep breath,
Inhale,
Hold right at the top of your breath for 3,
2,
1,
Exhale out through the mouth.
Let's repeat this 2 more times,
Inhale,
Hold for 3,
2,
1,
Exhale out through the mouth.
Last round,
Inhale,
Hold for 3,
2,
1,
Exhale letting go tension.
Come back to normal breathing in and out through your nose.
Now allow yourself to fully arrive into your body,
Arrive into your breath and arrive into this present moment.
Let your breath be long and deep,
Gentle and smooth.
Have a gentle focus between your brows,
In your inner eye.
Now,
Relax your head space by relaxing all the stories that you came in with.
Relaxing all forms of expectations or judgements that you have been holding on,
Whether it's towards yourself or towards others.
If you ever notice your mind get caught up in a story or narrative,
Gently and lovingly bring your awareness back to this present moment,
Back to your body and back to this guidance.
Just witnessing everything as it is.
Every exhale we begin to relax a part of our body.
Easy breath here.
Relax your forehead.
Relax your facial muscles and your jaw.
Relax your throat.
Relax your shoulders,
Releasing all stress as you exhale.
And now relax both your arms all the way down to your fingertips,
Softening your upper back,
Middle back and lower back muscles.
As you exhale,
Notice the back muscles soften.
All tension now being released through the exhale.
At the same time,
Let yourself sit up tall as you lengthen the spine,
Finding that balance between a tension of the elongation of spinal column and relaxed back muscles.
Gently lean back where you find your alignment,
Your ears are stacked on top of the shoulders,
Shoulders on top of the hips.
Easy long deep breath in and out through your nose.
Bring your awareness towards your heart and chest area.
Take a nice deep breath in and let something go.
If there's any tension in the heart,
Let it go through your exhale.
Letting go anything that no longer serves you emotionally,
Mentally or physically.
Let us all take a nice deep breath in,
Exhale release.
Bring your awareness to your belly.
As you exhale,
Relax the tension in the stomach.
Bring your awareness to your hips,
Deep breath into your hips and release all stagnant energies.
Let it go.
Let's do that one more time for the hips.
Deep breath in,
Sending more breath to those areas,
Exhale let it go.
Now relax your thighs all the way down both your legs.
Take a moment here,
Scan through the whole body with the breath from the top of the head and exhale scanning through all the way down towards the feet.
Easy long deep breath,
Gentle and smooth.
Now land your awareness in your heart.
You may even place your palms in the center of your chest where your heart magnetic field is located.
Checking in with yourself by asking this question How am I feeling today?
Notice what arise and allow yourself to receive the information through body sensations,
Emotions and thoughts.
There could be patterns of emotions and thoughts arise ranging from one spectrum to another spectrum and sometimes it could be a mixture of emotions and thoughts.
The invitation here is to allow yourself to create a safe space for every part of you to co-exist within you and witness them with compassion,
Non-judgment.
Meet yourself with your breath,
Meet your emotions and your thoughts with your breath.
Take a moment here without rushing.
As you meet yourself,
We practice deep listening in compassion,
Allowing yourself to simply just be.
You may relax your palms down as some of you may still be placing your palms on your chest.
Let yourself be fully held by this moment,
Steep into your own stillness.
Notice what thoughts or emotions that is no longer serving you in this season of your life.
If you could identify them,
Perhaps it's time to let go.
Let us all take a little practice of letting go.
We place a nice deep breath in and set an intention what to be released out.
Exhale,
Sigh it out,
Let it go.
Let's do it one more time.
Deep breath in,
Place your intention on what to be released.
Exhale,
Let everything go.
Now that you have cleared all the stagnant energies out of your body,
Let's place an intention that serves you for this season of your life.
Take a moment here,
Listen to your heart.
What does your heart want you to know?
Affirm your intention.
Now,
Gently take a nice deep breath in.
Exhale,
Relax.
Exhale,
Come back to your body.
Another deep grounding breath in.
Exhale,
Come back to this present moment.
Feel your weight on the chair.
When you're ready,
You may gently open your eyes.
Feel free to take some time to journal your thoughts.
I'm Savvy and thank you for joining me in this mindfulness meditation for nervous system regulation.
Have a good day.
