Hello and welcome.
My name is Esther and I'm here to guide you on this Rooted in Presence Embodied Breath meditation today.
I'm so happy you're here.
Before we begin,
Let's take a moment to arrive.
Wherever you are,
Whatever's been happening today,
Simply let yourself land here.
It's nothing you need to do,
Nowhere you need to be.
Just be right here,
Right now,
In this moment.
Find a comfortable position,
One where you feel supported.
You might choose to sit,
Stand or lie down,
Whatever allows you to feel steady,
Comfortable and held.
If you're sitting,
Allow your spine to lengthen without tension.
If you're standing,
Feel both feet evenly connected to the earth.
If you're lying down,
Let your body soften into the surface beneath you.
Drop your shoulders and let your arms rest in whatever position is most comfortable for you.
Close your eyes or lower your gaze.
Take a deep breath in through your nose and exhale slowly.
Now release the control and allow the breath to be as it is,
Without controlling,
Without changing it.
Just allowing the breath to breathe.
Bring your awareness to the points of contact between your body and the ground.
Feel the way your feet rest against the floor,
The support of the chair beneath you,
Or the way your back meets the surface where you're lying down.
Really take in that sensation of being supported,
Remembering that you're always being supported by the ground beneath you.
Notice the weight of the body.
Can you allow yourself to settle and relax a little more?
Now gently scan through the body,
Noticing without judgment.
Start at the top of the head,
Coming aware of any tension or ease.
Relax.
Moving down to the forehead,
The temples,
The jaw.
If there's tightness,
See if you can soften around it.
Relax,
No forcing,
Just allowing.
Move your attention down through the neck and shoulders.
How do they feel?
Are they heavy or light?
Are they tense or relaxed?
Simply observe.
And again,
If you can soften any tenseness,
Just allowing and relaxing.
Let your awareness flow through the arms,
The hands,
The fingertips.
Are they holding on to anything?
Can you let them let it go?
Can you let them rest?
Bring attention now to your chest.
Feel the natural movement of breath,
Feeling how the ribs expand and contract as you breathe in.
Let your awareness now travel to the belly.
Can you notice any movement here with the breath?
Can you allow the belly to soften and relax?
Letting go of any unnecessary tension,
Holding on.
Move down through the hips,
Thighs,
The knees,
Feeling the connection of your body to the earth,
Noticing any sensations.
Continue scanning down to your ankles,
The feet,
All the way down to the toes.
And now thinking about the whole body as a single connected system.
Can you feel everything together?
And can you feel the body,
The body that is your body?
Can you feel it grounded,
Supported and present?
Stay with that connection to the body for a moment.
Now,
Let's shift the awareness to the breath.
Noticing the inhalation,
Noticing the exhalation.
Remember,
There's no need to change the breath,
Not trying to force anything.
Simply observe the breath,
Be aware that you're breathing,
Be aware how that breath feels.
Are you breathing in through the nose or the mouth?
You notice a difference in the in-breath and the out-breath as it enters the body and leaves the body.
Maybe there's a difference in temperature between the in-breath and the out-breath.
Maybe you're aware of smells as you breathe in,
Scents in the air.
Notice the in-breath filling the body,
Nourishing the body,
Filling all the spaces in the lungs.
Notice the out-breath,
Letting go,
Releasing and softening.
How are you breathing right now?
Are you breathing fast or slow?
Are the breaths shallow or deep?
Are they even in length or are they a little uneven?
There's no judgment,
No right or wrong answer here.
We're just observing,
Coming familiar with how you're breathing right now.
Take a moment to really feel this breath,
Knowing that you're breathing and knowing that it's always here for you.
Find your natural rhythm,
Whatever that is,
And stay with that breath for a few moments.
The mind wanders and it probably will.
Don't worry,
You're human and that's fine.
Gently,
When you notice the mind wandering,
Bring it back to the breath,
Back to the sensation of air moving in and out of the body.
Where do you notice the breath most in the body?
Are you most aware of it at the nostrils or the mouth,
Maybe in the chest,
Maybe it's deep in the belly,
Or maybe more than one,
Depending on where you're noticing at the time.
Take a moment to notice where in the body the breath is going.
Now,
Bring a little more attention to the exhale.
Notice with each out breath,
Feel your body relaxing,
Settling deeper into the moment.
Feel that sense of releasing,
Letting go,
And emptying,
Getting rid of everything that isn't needed in this moment.
Letting go a little more with each breath.
Now,
Notice how after the exhale,
The inhale comes naturally,
Filling the space that's been left,
Bringing in more energy,
More nourishment into the body.
Feel each inhale giving the body what it needs right now in this breath,
And every exhale letting go of what is no longer needed.
In this moment,
Let yourself rest in this steady rhythm of your breath.
Now,
Slowly widen your attention beyond the body,
Beyond the breath.
Picking in the sounds around you,
Notice sounds that are near to you.
Notice sounds that are far away.
There's no need to decide what they are or attach a story.
It's just there to be noticed.
Notice now how the air outside of you is interacting with you,
Your body.
Notice the temperature of the air against your skin.
Notice the feeling of space around you.
Notice how your body exists in relationship with everything around you,
The ground beneath you,
The air moving through you,
The quiet hum of life surrounding you.
Sense the connection between yourself and the natural world.
How the breath moves through you just as the wind moves through the trees.
How your body is supported just as the earth holds steady beneath you.
Rest in this awareness for a few moments.
Nothing to do,
Nowhere to go,
Just breathe,
Just be.
Now,
Come back to the breath,
To the body.
Begin to bring some gentle movement into the body.
Wiggle the fingers,
Wiggle the toes.
Roll the shoulders,
Gently rock the head from side to side.
Take a deep breath in,
And let it go.
Give the body a big stretch.
And remember,
You can return to this sense of presence,
Of connection at any time.
The breath,
The body,
The ground beneath you,
They're always here for you.
You're never alone.
When you feel ready,
Open your eyes or lift your gaze.
Move back into your day with this sense of steadiness.
Thank you for practicing with me today.
You
