Namaste,
My friends.
This is a quick,
Gentle,
Soothing meditation designed for you to drop in to yourself,
Your body,
And feel better,
Faster.
Just start by giving yourself credit for being here and feeling yourself and your surroundings.
Whether they're quiet or loud.
Just practicing some acceptance for where you are externally and internally.
I invite you to notice if you feel tense,
Tired,
Open,
Excited.
Whatever it is,
Embrace this unique and unrepeatable moment.
Knowing that soon,
Every feeling,
Emotion,
And moment will pass into the next.
And that you can drop into this one and appreciate it,
Even if there's adversity.
If you're sitting down or lying down,
I encourage you to feel where the ground rises to meet you and to hold you.
Imagine as if the ground is coming up to hold you,
That it wants to be there for you,
That your surroundings lean into you.
Feel the air on your skin,
Your clothes,
Whatever you're wearing.
Feel the presence of now,
And just start noticing your breath.
You don't need to change it.
Just notice,
Is it tight,
Constricted,
Shallow?
Or is it expansive?
Is it open?
There's no problem or nothing to change if the body feels constricted.
Instead,
I invite you to see it as a brilliant adaptation of the body attempting to survive and how it sees fit.
Let your body know that it's safe here and now,
In this moment.
Let your mind know that you're safe in this present moment by just witnessing your thoughts and not engaging with or reacting to them.
Simply witnessing them,
Letting them pass as if they're clouds.
And slowly begin to extend your exhales,
Releasing whatever you're holding.
And as you do so,
I invite you to release any tension in your scalp,
In your ears,
Your temples,
Release your jaw,
The space behind your eyes,
The locks of your neck,
Your shoulders.
Let your elbows grow heavy.
Let your chest and your heart open,
Your stomach soften.
Continue expanding the breath,
Breathing deeply.
Relaxing the hips,
The legs,
The knees and behind the knees,
The shins,
The calves,
Your toes and your hands.
I invite you to just be present in this surrender.
Take the deepest breath you've taken all day.
And again,
Releasing any stagnant air or energy you may have been carrying.
Release all the thoughts that you have in your mind.
You don't need to hold anything in your hands.
Or try to remember it all.
What you need to remember,
You will.
What you need to do,
You will.
It's okay to lay it all down here and now.
Take another big,
Deep inhale.
Pausing between inhale and exhale.
And release,
Blowing your exhale through your nose or mouth.
Extending it as much as you can.
Slowing all the way down.
And if you can,
Maybe a small curve at your lips,
A smile,
A moment of gratitude for this time you've taken for yourself.
You're doing amazing.
You can begin to come back into the space by wiggling the fingers and toes.
Or simply stay as long as you need.
Thank you so much for practicing with me.
Namaste.
