Hi lovely being,
Welcome to your short and sweet meditation practice.
Start in a position that feels comfortable for you.
This can be either seated,
Lying down or standing.
Take the next few moments to feel your body resting on the surface that supports you.
Take some time to notice if any parts of your body are feeling tense.
Checking the hot spots such as your eyebrows,
Softening your eyebrows,
Perhaps moving your jaw side to side and up and down and allowing the muscles of the face to be at ease.
Let your attention trickle down into both of your arms,
Noticing the temperature of your palms and the space between your fingertips.
As your attention moves freely,
Become aware of the circumference of your ribcage expanding on the inhalation and feel your belly gently contracting on the exhale.
As you tune into your breathing,
See if you can slow down your exhales.
Finally becoming aware of the weight of your legs,
Space between the toes and the temperature of your feet.
Becoming aware of the flow of emotions in your body,
Registering if you are processing a challenging emotion,
Neutral emotion,
Positive emotion or a combination of all three.
Serving as a kind companion and allowing these emotions to move freely throughout your body.
From your busy day giving yourself this opportunity to pause,
Strengthening your mind-body connection and using this strengthened mind-body connection to remain present throughout the rest of your day.
Let's take three deep breaths to ground this practice.
Inhaling when you're ready for three,
Two,
One.
Hold the breath in.
Exhaling three,
Two,
One.
Hold the breath out.
Deep breath in.
Hold the breath in.
Soft exhale for three,
Two,
One.
Hold the breath out.
Last one in.
Expansive inhale keeping your jaw and eyebrows soft,
Relaxed.
And softly sigh the breath out when you're ready.
Returning to a comfortable pace of breathing,
Notice if there's been a shift on a mental,
Physical or emotional level after the short break.
And know that you can return to the short grounding practice whenever you need it.
Thank you for joining me.
Enjoy the rest of your day.
