So we'll begin just by finding our comfortable meditative position.
And be creating a long spine,
Softening the shoulders.
Closing the eyes.
And then once we've settled,
Take a mental scan of the body.
Beginning at the very top of the head,
Begin to move through all of your different parts,
Scanning through,
Noticing any areas where the muscles may be tense or maybe we're squeezing or clenching or holding on to something.
And slowly from top to bottom,
Moving through your entire body,
Softening and releasing any last little bits of tension.
That we're physically holding on to.
Just continuing with this scan,
Maybe working through the lower half of the body now,
Eventually making your way all the way to the tips of the toes.
And once you've scanned through all of your parts,
Just let your body be heavy and soft.
Feeling that gentle hug of gravity from above you.
Gently resting on you like a warm,
Comfy blanket.
And then bringing your awareness to your belly.
Feeling the natural rise and fall of the belly with every inhale and exhale.
On the inhale,
The belly rises.
On the exhale,
It falls.
Letting it be smooth and effortless as you focus on that natural rise and fall of the belly with every inhale and every exhale.
And as you continue to breathe,
Begin to focus on the moments in between breaths.
So when you inhale,
At the very top of your inhale,
There will be a moment.
Where you're all the way full of breath,
But you haven't started your exhale yet.
Mark that moment.
And then as you exhale,
There'll be a moment in which you've released all of your breath.
Your exhale is over,
But the next inhale hasn't begun.
Continue to breathe,
Noticing the moments in between each inhale and each exhale.
Making note of these points in between each breath.
Letting your awareness and your focus fall on these two points.
Continuing to focus on these points.
But as you do,
Adding a mantra to each one.
So inhaling naturally,
The belly rises.
When you get to the end of that inhale,
Think to yourself,
Acceptance.
And then exhaling when you're all the way empty of your breath,
That moment before the inhale,
Think trust.
So you just inhale,
Pause,
Acceptance.
Exhale,
Pause,
Trust.
Continuing with this,
Inhale,
Pause,
Acceptance.
Exhale pause,
Trust.
Continuing to breathe,
Focusing on those moments in between breaths.
Acceptance on the inhale and trust on the exhale.
Sticking with this breath for a bit longer.
Knowing that if the mind wanders,
That's okay,
Just bring it back.
Return to the breath.
Inhale,
Pause,
Acceptance.
Exhale,
Pause,
Trust.
And now releasing your mantra and settling into your natural rhythm of breath.
Continuing to focus on the rise and fall of the belly with every inhale and every exhale.
It is repeating to yourself,
I accept and I trust.
I accept and I trust.
Repeating these again and again.
And with each repetition,
Feeling that deep sense of knowing.
It's all gonna be okay.
Letting yourself be fluid,
Letting yourself accept whatever's happening around you right now and trusting.
It's all going to be okay and work out the way it was meant to.
This inhale and exhale,
I accept and I trust.
Taking a few final moments here.
Repeating this mantra one more time.
And releasing the mantra and just letting yourself be still and be quiet.
Welcoming in those sensations of acceptance and trust,
Letting them come to you in abundance and with ease.
And now take a big deep breath in through the nose.
Open mouth,
Exhale,
Sigh it out,
Letting go.
Taking a moment to close your meditation by placing your hands over your heart.
One more time telling yourself,
I accept and I trust.
And when you're ready,
Gently reawaken,
Returning to the here and the now.
And closing your meditation practice.
Thank you so much for joining me.
