Hello.
The focus of this meditation is on arriving and grounding within your body.
Each suggestion I make is just that,
A suggestion.
I invite you to check in with your body and what you need and adjust accordingly.
Let's begin by checking in with how you're seated at this moment.
Noticing how you're connected to your chair or cushion,
And taking a moment to notice if there's any small adjustment that would bring more comfort to your practice.
We begin by noticing your breath,
Not changing anything about it,
But simply noticing the natural rhythm of how you breathe.
Notice each inhale and each exhale.
Simply notice that you are breathing.
Perhaps if it feels comfortable,
You can allow your gaze to soften or perhaps your eyes to close.
I invite you to begin to notice points of contact between your body and the surface where you are currently sitting.
Notice where your body is making contact with the surface.
Perhaps noticing the clothing you're wearing making contact with your body.
Or if there are parts of your body making contact with other parts of your body,
Like your hands resting on your lap.
Feel the support beneath you of your chair or cushion,
Of the floor beneath.
Perhaps bringing your awareness to your feet.
Noticing the soles of your feet,
Whether they're making contact with the ground beneath you,
Or if they're somewhere else.
There is nothing to change here.
Slowly move your awareness up from the soles of your feet into your lower legs,
Your calves,
Your shins.
Just sensing the weight of your body being here in this moment,
In this space.
If you notice any tension,
Simply say,
I notice.
No fixing,
No judging,
Just noticing.
Bring your awareness next to your knees.
From there,
Feel your awareness move to your thighs.
As you notice any holding or tensing,
And gently offer yourself the knowing that you have done enough here.
That this is a space where you can rest.
As you bring your awareness to your hips and pelvis,
Perhaps sense the support beneath your hips.
Really letting yourself sink in to your cushion or chair.
Embracing gravity,
Not fighting it.
Perhaps ask yourself,
Is there anything here that wants to soften,
Even 1%?
No forcing,
And know that the answer might be no.
Simply allowing yourself to notice what is.
To notice what your body needs in this moment.
Now shifting your awareness into your abdomen,
As you notice the rise and fall of your breath.
If placing a hand on your abdomen feels comfortable,
Know that you have that option.
Or you can simply sense this movement of your breath from within your body.
Allow your abdomen to be soft here.
You do not have to hold it in.
You do not have to brace.
Move your awareness now to your lower back,
And your upper back.
Bringing support and awareness to your back body.
Perhaps noticing if there's something behind you to lean against.
Or feeling yourself sitting tall,
Whichever way feels most supportive today.
Bring your awareness now to your chest and heart space.
Again,
Notice the movement that happens as you breathe.
The rhythm of your natural breath,
Bringing expansion and softening.
If there is an emotion that arises here,
Simply acknowledge it.
Something is here.
No judging,
No labeling,
No story needed.
Now bringing your awareness into your shoulders.
Notice if they are lifted towards your ears,
And invite them to soften,
Even 1%.
Perhaps letting each exhale bring slightly more ease to your shoulders.
Shift your awareness now into your arms,
Your upper arms.
Notice your palms.
Are they open or closed?
Perhaps turning your hands so your palms are facing upward,
Indicating that you are open to receive.
Receiving all the benefits of the breath.
Receiving all the benefits of this practice of mindfulness.
Bring awareness now to your neck and throat.
Notice the front of your throat,
The back of your neck.
Soften your jaw and let your tongue rest heavy in your mouth.
Finally,
Bring awareness to your face,
Feeling your forehead soften and smooth,
With your eyes simply resting here.
Even your scalp is relaxed.
I invite you now to take a full,
Gentle breath in and sigh it out.
Ah,
You are here in this moment with choice,
With support.
Thank you for sharing this practice with me today.
Take care.
