Allowing your body to be fully at ease and rest.
And once you've settled in,
Start by taking a slow,
Gentle breath in,
Then a long and complete breath out.
Feel your belly rise on the inhale and effortlessly fall on the exhale.
Allow your breath to be easy and effortless,
With a full breath in and a long breath out.
And now take a moment to check in with your body.
How does it feel today?
With no judgment,
Just observation,
Check in with how you're feeling today.
Allowing yourself to be and feel however you are right now.
And now bring your awareness to the crown of your head.
Soften the space around your scalp.
Let your forehead release,
And let go of any squeezing or clenching around the eyes.
Relax your cheeks,
Your jaw,
And your tongue.
Just notice the space between your lips.
Softening now through your ears and temples,
And down your neck and throat.
Allow your shoulders to release,
Melting away from your ears.
Arms are heavy and long,
And fingers relaxed,
And maybe curling in towards your palms.
Maybe let your shoulders melt even a little bit more.
Feel the weight of your arms being held.
Let everything here feel soft and heavy.
And now bring your awareness to your chest.
Feel the gentle rise and fall of the breath.
Allow the muscles between your ribs relax.
Soften your abdomen,
And let it be unclenched and relaxed,
Taking a moment again to notice the natural rise and fall of the belly as you breathe in and out.
Softening now through the pelvis,
The lower back,
And hips.
Let this entire area relax into gravity.
See if you can release any gripping in the pelvic floor.
If there is discomfort or cramping,
Just notice it with compassion.
Maybe imagine sending a warm breath of ease into this space.
And move your awareness now to your low back,
Your hips,
Softening the muscles on either side of the spine,
And letting your hips feel heavy and supported.
Bringing your awareness to your thighs,
Your knees,
Your calves,
Ankles,
And feet.
Softening all the way through to the toes.
Let your legs be completely held.
Your whole body settle into stillness and rest.
Your entire body soft,
Supported,
And at ease.
We'll now use a gentle,
Soothing breath to help support the uterus and surrounding muscles.
On your next exhale,
Breathe down low into your belly,
Slow and steady.
And on your exhale,
Imagine a soft wave of ease and comfort moving through your pelvis,
Your low back,
And your belly.
We'll do that again.
Inhale a full,
Nourishing breath into the belly.
Exhale,
Releasing tension,
Tightness,
And discomfort.
Continue like this.
Soft breath in,
And a long,
Complete breath out.
If you'd like,
You can imagine a gentle warmth in the womb space.
Not heat,
But just some warmth and comfort.
Helping the muscles soften and the body release with ease.
Allow every breath to be a reminder that your body knows exactly what it's doing,
And it will take care of you.
And now take one final,
Slow,
Nourishing inhale.
And a long,
Sighing exhale out of the mouth.
And when you're ready,
Blink the eyes open or lift your gaze.
Ending your meditation by thanking yourself for taking this time to rest,
Tune in,
And support your body during this phase of your cycle.
Thank you so much for joining me today.
