Hello,
This is Alex Cinedo and welcome to your meditation.
I invite you to start by finding a comfortable position or comfortable seat,
And gently moving your neck side to side,
Rolling out any stiffness you may be holding,
And then maybe rolling the shoulders up,
Back,
And down,
Releasing any tightness that is lingering.
So just getting your body ready to settle in.
When you're ready,
Start to find stillness in the body and gently close the eyes.
Begin by taking a long,
Slow,
Deep inhale in.
Fill the body all the way up with your breath,
And then a full and complete exhale out.
Let it go.
One more time,
Just like that.
Long,
Slow,
Deep inhale,
And full and complete exhale.
Let it go.
Return to a natural breath,
Letting it flow in and out of the body.
Bringing your attention to the breath now as you fill up the body on your inhales,
And completely empty the body on your exhales.
Spend a few moments watching that process,
Your body intuitively knowing what to do.
And if your mind starts to wander,
Gently bringing your attention back to the breath,
Back to that physical sensation in the body.
And now bring your awareness down to your feet,
Appreciating all the journeys and terrains and adventures they have led you on.
On an inhale,
Imagine you're sending a long,
Deep breath into the feet.
Fill them up with it.
And on an exhale,
Release and soften them.
Return to your natural breath,
Allowing it to flow in and out without much effort.
Now bring your awareness to your legs,
These foundational pillars that have carried you throughout your life,
Appreciating all the ways in which they brought you to where you are today.
On an inhale,
Send a big,
Deep breath into your legs from your hips all the way to your toes.
And on an exhale,
Let it go and soften,
Returning to the natural breath.
Now bring your awareness to your stomach,
This center of nourishment and gatekeeper of energy.
How can you fuel yourself today?
On an inhale,
Fill the belly up,
Feel it expand as you breathe in.
And exhale,
Watch it deflate and soften.
Return to the natural flow of the breath.
Now bring your awareness to your arms,
These tools of receptivity and love and strength.
What are you holding on to today?
What can you let go of?
On an inhale,
Send your breath into your arms all the way from your shoulders down through the tips of your fingers,
And exhale,
Release and soften.
Return to a natural breath.
Now bring your awareness to your heart.
I invite you to place one hand on the space above your heart.
Notice the warmth under your fingertips,
This area radiating with love and kindness.
How can you love yourself a little bit more today?
And how can you send this love to others?
On an inhale,
Breathe into your heart space,
Fill the chest up,
Feel it expand.
And exhale,
Slowly let it go and soften,
Releasing your hand back down.
Return to a natural breath.
Now bring your awareness to your head.
First notice if you're holding any tension in the jaw or between the eyebrows that you need to release.
Then spend a moment appreciating this beautiful center,
Holding all of your memories and dreams and ideas.
Inside here,
You are limitless.
On an inhale,
Send your breath into the space,
Fill it all the way up,
And exhale,
Let it go and soften.
Return to a natural breath,
Letting it flow in and out.
Now bring your awareness to the crown of your head.
Imagine a soft white light is glowing from this area.
With each breath,
This light expands further into the room around you,
Glowing brighter and more radiant.
On an inhale,
Watch as this light glows its brightest yet,
Fill it up.
And on an exhale,
Let it go as the light falls over the body,
Softly fading and absorbing into your body.
Return to your natural breath,
Relishing in all the energy you just created.
You are your own life force.
You are your own light.
When you're ready,
You can start to invite gentle movement back into the body,
Maybe wiggling the fingers or the toes,
And then gently blinking the eyes open.
Welcome back.
My name is Alex Caneda,
And I hope we get to practice again in the present moment.
