Hello my friends,
And welcome to today's meditation practice.
Let's begin by finding a comfortable position,
Either seated or lying down.
Let your hands rest gently at your sides or in your lap.
Close your eyes and let your breath begin to settle.
Take a deep breath in and slowly exhale.
Let the next few minutes be a gift to yourself,
A moment of stillness and attention.
Bring your awareness to the top of your head.
Notice any sensations here,
Tingling,
Tightness,
Or maybe nothing at all.
There's no right or wrong,
Just observe.
Gently move your attention down to your forehead.
Is it smooth or tense?
Allow it to soften.
Let your eyebrows drop away from each other.
Release your jaw,
Unclench your teeth,
And let your tongue rest gently in your mouth.
Bring awareness to your neck and shoulders.
We often carry attention here.
See if you can let them drop a little,
Inviting a sense of ease.
Imagine your breath flowing in and out of this area,
Softening with each exhale.
Now move down to your arms.
Feel your biceps,
Elbows,
Forearms,
All the way to your hands and fingertips.
Notice the weight of your arms resting.
Let them be heavy.
Let them be still.
Bring your attention to your chest.
Feel it rise and fall with your breath,
Not trying to change it.
Let each breath be a gentle wave.
Drop your awareness into your belly.
Allow it to soften.
You don't need to hold anything in.
Just let your belly rise and fall naturally with the rhythm of your breathing.
Now scan down into your hips and pelvis.
Notice any pressure or sensations.
Let the muscles around your hips release.
Invite a sense of grounding here,
A sense of connection to the earth.
Continue to scan down your thighs,
Your knees.
Notice any tension or warmth.
Simply observe.
Then down to your calves,
Your ankles,
Your feet.
Feel the weight of your body,
The connection between your feet and the ground beneath you.
Feel the air on your skin,
The space you occupy.
Now take a moment to sense your entire body as a whole.
Supported,
Breathing,
From head to toe,
You are present.
Take one more deep breath in and slowly exhale.
Start to wiggle your fingers and your toes.
And begin to open your eyes gently,
Coming back to your surroundings.
Carry this calm with you throughout the rest of your day.
And if at any point you need a moment of stillness and grounding,
You can always return to this simple yet effective practice.
Thank you friends for practicing with me.
I'm Julia,
And I wish you all calm and comfort in your day.
