Begin to settle into your space,
Making yourself comfortable either sitting up or lying down.
And as you settle in,
Gently begin to close your eyes or bring them to a soft gaze.
If neither of those feels supportive for you,
Bring your focus to a singular point such as the flame of a candle or a non-moving point in your surroundings.
As you breathe,
Just begin to notice the quality of your breath.
Is it shallow?
Is it deep?
Is it fast?
Or is it slow?
No judgment,
No changing,
Just noticing.
Begin to take all of your inhales and exhales through the nose,
Noticing how the belly or the chest may expand upon the inhale and deflate upon the exhale.
Maybe you notice how the breath is cooler as you inhale and slightly warmer as you breathe out.
Continue to breathe,
Beginning to deepen each and every inhale and elongate your exhales.
As you continue to breathe in this pattern,
Bring your focus to your feet,
Noticing where you may be holding any tension,
The toes or the arches or the heels,
And gently begin to let that moving up through the ankles and the calves,
The kneecaps and the backs of the knees,
Showing gratitude and just relaxing a little bit deeper.
Moving up through the thighs,
The hamstrings,
The quadriceps,
Thanking these big muscles for all that they do to support you.
And ask them to just let go.
Continue to move up through the pelvis,
The hips,
The glutes.
We often store so much tension and emotion in this area.
Breathe into it,
Show it gratitude.
Moving through the low back and the belly,
Begin to melt and soften.
Let the belly hang and flop.
Continue to bring your attention up through the chest,
Bringing your attention to your heart center,
Maybe placing one or both hands on your heart.
And as you do so,
Begin to ask yourself,
How can I show myself love?
How can I show myself more love?
Notice what comes up,
Maybe an image,
A word,
A color.
No judgment,
Just notice.
Continue to bring your attention to the mid and upper back,
Thanking the spine for supporting you day in,
Day out.
And allowing all of the muscles in your back to release just a little bit more.
As we move up through the shoulders,
The triceps,
The biceps,
The forearm.
Breathing into any tense spots in these areas,
Bring a smile to the lips and let it go.
Bringing the attention to the fingers,
The palms of the hand,
The backs of the hands,
The wrists,
And release.
Moving back up through the neck,
Your neck that supports your head.
As you hold it tall,
Ask it to just release and let go of any tension that it may be holding onto from your day.
As we move up through the jaw,
Release the tongue,
The cheeks,
The temples,
The ears and the nose.
Bringing attention to your eyelids,
Your brow,
And your forehead.
Deepening into softness and moving through the scalp and the crown of the head.
Allowing all the tension to melt from the top of your head through the bottoms of the feet.
Noticing where you might still be holding any tension,
Releasing.
Bring your focus back to your heart center.
Maybe placing your hands on your heart if you have moved them.
And begin to notice a green light in the middle of your chest.
Begin to watch this light expand through the chest cavity.
Growing bigger through the body as it expands through the limbs,
The head,
The feet.
Watching this light expand outside of you,
Filling up the room you are in,
The building,
The town,
The country,
The world,
The universe.
This is the love that lives inside you.
As you show yourself love,
It begins to emanate outward,
Touching everything in its wake.
So again,
Ask yourself,
How can I show myself love today?
As we prepare to close,
Take one inhale and exhale,
Let it go.
Thank you for meditating with Meditation Circle.
Inhale,
Exhale,
And take it easy.
