Hi,
This is Eva from Exhale by Eva.
Thank you for choosing to meditate with me.
This meditation will help you find peace and relaxation.
I will be your guide today,
But remember,
You are in control at all times.
Start by finding a comfortable position with a nice straight back if at all possible.
And as you're settling in,
Briefly check in with your body.
Is there any movement your body is craving right now?
Maybe you'd like to roll your shoulders one at a time or both at the same time.
Maybe it would feel nice to pull them both up to your ears as high as you can and then release them and let them sink back into their place.
Maybe you want to stretch your neck a little,
Leaning one ear to one shoulder and then the other ear to the other shoulder.
Or maybe you'd like to circle your hands and your wrists and give them a little release.
Whatever little movement your body might be craving right now,
Allow it to happen.
Relaxing right here and now.
Take a moment to acknowledge yourself for making the time for this session in your schedule today.
Taking good care of yourself,
Of your body and soul,
Is the best thing you can do for yourself and for those around you.
Self-care is not selfish.
Settle into your peaceful position now,
Becoming still.
Ideally you're in a comfortable sitting or lying position that allows for a nice straight spine and lots of space inside your body.
This will help you breathe really well and stay alert.
If there's anything you would like to adjust about your position,
Do so now or even later during this meditation,
If necessary.
The idea is to be still as well as comfortable.
Now,
Set your intention for this session in your mind.
You can tell yourself,
I intend to be in peace and meditate.
Or anything else that feels right.
Feel free to close your eyes now.
Or if you prefer,
Keep them half open,
Not really focusing on anything.
And take three deep breaths with deep inhales through the nose and long slow exhales through the mouth.
Deep inhale.
Long exhale.
Deep inhale.
Long exhale.
Deep inhale.
Deep inhale.
Long exhale.
Let your breathing get back to normal now.
And observe your body breathing.
Notice how the breathing happens all by itself.
Even if you don't intervene in any way.
Your body simply takes care of it.
Observe what it feels like to breathe.
What does it feel like right under your nose?
Maybe you can feel your breath there.
Or maybe not.
What does it feel like inside your nostrils?
Can you tell which nostril you're breathing through right now?
Or is it both of them?
What does breathing feel like in your throat?
Can you notice the air passing through your throat?
Whether the answer is yes or no,
Acknowledge that.
Stay with your breath.
Move on to your chest now.
Can you feel your lungs stretching and contracting as you inhale and exhale?
Maybe you can even feel the passage of air through your lungs.
Or the movement of your ribs.
Move your attention to your belly.
Observe it rising and falling with each breath.
Up and down.
Your whole body is breathing.
Can you feel it in your fingertips?
Are they perhaps tingling?
Observing.
Inhaling and exhaling.
In which body part do you notice the breathing sensations the strongest?
Where can you observe them the best?
Focus your attention there.
And observe each and every breath.
Inhaling.
Exhaling.
Observing.
There is nothing else for you to do right now.
Just observing your breath.
If you find yourself distracted by a thought,
Well done.
Just noticing that you have returned to the present moment.
Thoughts come and go.
It's what they do.
So if you notice them,
Acknowledge them and gently move your attention back to your breathing.
Inhaling.
And exhaling.
Noticing.
Observing.
Breathing.
Noticing.
Where is your attention right now?
Inhaling.
Exhaling.
Now on your next inhale,
Say in your inner voice,
I am inhaling new strength.
And on your exhale,
Say,
I am at peace.
I am inhaling new strength.
And I am at peace.
On your inhale,
I invite you to say to yourself,
I am getting fresh energy.
On your exhale,
Say,
I am safe.
I am getting fresh energy.
I am safe.
On your inhale,
Say to yourself,
I am calm.
On your exhale,
Say,
I am right here,
Right now.
I am calm.
And I am right here,
Right now.
You can fill the next few breaths with your own words.
With whatever you need the most today.
Now,
As we are almost approaching the end of our session,
Take one more deep inhale,
Followed by a long exhale.
Notice if there are any sounds around you.
Feel the surface beneath you.
Wiggle your fingers and toes.
And whenever you are ready,
Open your eyes and stretch your body in any way you feel like.
And don't forget to show gratitude to yourself for taking the time for meditation today.
Thank you for relaxing with me.
My name is Eva.
Have a wonderful day.
