Welcome to this guided meditation on connecting to our aliveness and our hope.
As we begin,
I invite you to close your eyes or lower and soften your gaze.
Remind yourself that this time is for you and only you.
This is your time away from distraction,
Away from busyness.
Take a moment here to make yourself comfortable where you are.
Maybe straightening your back or gently stretching the neck.
Getting into a comfortable position,
Allowing yourself to settle in,
And beginning to deepen your breath.
Breathing in through the nose and out through the mouth.
In through the nose and out through the mouth.
In through the nose and out all the way.
Let your breath fall into its natural rhythm.
Turn your awareness to the ground beneath you,
Noticing its steadiness and firmness.
Notice the gentle force of gravity supporting us.
And rest here for a few moments.
As you continue to breathe in and out,
Notice the weight of your head,
Your shoulders.
And as you breathe,
Feel them grow lighter,
Like a feather,
Letting go of tension,
Of burden,
Letting it go.
Breathing in and out.
Bring your awareness down towards the core of your body.
Breathing in and out.
Notice how your chest rises and falls with the breath,
How the abdomen moves in and out.
And as you breathe,
I invite you to allow more spaciousness here.
Deepen the breath.
Let go.
Breathe.
Just be.
And drop further inward.
And as you breathe,
Feel and imagine the air moving through your whole body,
Filling you with life,
Filling you with energy.
Feel it fill you all the way up to the top of your head,
Out to the edges of your body,
All the way out to your fingertips and your toes.
All the way out to your fingertips and your toes.
Breathing in,
I am alive.
Breathing out,
I am alive.
Breathing in,
I am alive.
Breathing out,
I am alive.
Breathing out,
I am alive.
Breathing in,
I am alive.
Breathing out,
I am alive.
Breathing out,
Alive.
Breathing in,
Courage.
Breathing out,
Courage.
Breathing in,
Hope.
Breathing out,
Hope.
Breathing out,
In,
Alive.
And out,
Alive.
In,
Courage.
Out,
Courage.
In,
Hope.
In,
And out,
Hope.
I invite you here to breathe in whatever it is you need most for yourself right now.
Maybe that's more ease or peace or patience or joy or gratitude.
Whatever it is,
Spend a few moments here with it.
Breathing in and out.
A final invitation as we begin to close.
I invite you to bring into your awareness someone in your life right now that could use a positive message or intention right now.
Bring them into your awareness.
Maybe spend these final few moments sending them some breath and attention.
And as we begin to close,
I invite you to take the three deepest breaths that you've had today.
Breathing in,
In,
And out.
In,
And out.
And in,
And all the way out.
And whenever you're ready,
Gently blink your eyes open and come back into this space.
Thank you for your practice.
I hope that was nourishing for you.
