Welcome,
I am so happy that you're here.
You might like to take your shoes off so you can ground through your feet.
Sit snugly against the back of your chair so that your back body is fully supported by the curves of your chair.
Your feet are grounded,
Spread your toes,
Soften your shoulders.
Take a few sighing breaths to land here today to let go in through the nose and out through the mouth.
Take a few deep breaths,
Soften around your jaw,
Close down your eyes,
Shut out any distractions.
Feel the warmth and pressure of your chair against your back,
At your shoulder blades,
Your middle back,
Your lower back,
All supported.
Lean back a little into the support,
Rest your hands on your upper legs,
Feel the warmth and the connection of your hands resting gently there.
Feel the gentle pressure where your sitting bones meet the chair.
Feel your feet grounded on the earth.
Now that we're really settled in,
We're going to get a little more quiet and a little more still.
Tune in to your breathing.
Notice your breath flowing in and flowing out of your nose.
Next time you breathe out,
Release the day or the week or the month,
Release the past.
Next time you breathe out,
Release thoughts,
Any tension,
Fatigue,
Old scripts.
Release controlling and doing it all,
Carrying it all.
On trying so hard,
Let go of needing to know.
Feel your thoughts,
Burdens dissolve and fade away.
So there is only breath dropping more into your body and into the present.
With every single breath,
You are anchored to the present by your breath.
If you notice you are breathing,
You are,
We're going to follow the breath around the body now.
Start by taking your awareness to your belly center.
You can also place a hand there.
Relax your belly.
Notice that your belly expands like a balloon and softens back when you breathe out.
And bring your awareness back to your belly and the sensations of breathing.
Your internal vision to your heart center.
You can place a hand on your heart.
Notice that your heart space lifts and expands when you breathe in and softens down when you breathe out.
Breathing in heart and the sensations of breathing.
With your mind's eye,
Move your awareness to the back of your heart.
Notice when you breathe in that your back ribs and the back of your heart spreads and expands.
And softens down when you breathe out.
In to the back of your heart.
Or burdens.
Anything you need to let go of today.
Let it fall away.
Breathe out to release.
To let go.
Our meditation is coming to an end.
Feel that you are sitting with your feet on the ground.
Feel the air on your skin.
Know that you are in a room at home or at work.
Starting to wiggle your toes.
Blink your eyes open.
Take an energizing breath in.
Take a stretch.
