Welcome.
Thank you for joining me for this guided meditation practice today to center and ground and connect with yourself.
Settling into a position that works for you,
Whether seated or lying down.
Option to gently close your eyes if that's available to you,
Closing them halfway.
Throughout the day there are countless endless people,
Things and thoughts trying to grab your attention.
Right here and now visualize bringing your attention and your focus back to you.
First start by bringing it back into the room you are in.
Then bringing your attention,
Focus and awareness to your body and how it feels right now.
Temperature,
Sensations,
Tension,
Tightness.
Observe it all.
Now see how you can find a little more space.
Maybe sitting up a little taller,
Stretching out a little more,
Softening in the space between the eyebrows,
The bridge of the nose,
The jaw,
Around your ears.
Find and create space.
Now visualize turning your focus further inward,
Bringing your awareness to the more internal workings of your body.
Scan the body internally and let a wave of relaxation follow you.
Bring your focus to your breath.
You don't need to change or do anything just yet,
Except feel,
Listen and observe.
Notice where your breath is going in and out through,
How it feels as it enters and exits.
If you feel your chest and belly rising and falling as you breathe,
There's no wrong answers here,
Just tools to help you dig deeper.
Notice if your breath feels deep and free flowing,
More shallow and stagnant.
Notice if your breath is equal or not.
And what else can you notice about your breath here?
The breath flows automatically.
The body knows how and when to inhale and exhale.
The breath flows automatically.
It knows just how much you need.
You don't have to think about it,
Just happens.
But now begin to make a conscious effort in how you breathe.
Take over the automatic function of breathing with a technique designed to calm and balance the nervous system and assist you in slowing down the thoughts.
It's normal for thoughts or distractions to try to pull your focus away through this meditation,
But try to notice and acknowledge the distraction and come right back to the meditation,
Letting my voice guide you.
Let's start by taking a deep exhale,
Audibly sighing your breath out through your mouth.
And then follow that up with a nice deep,
Big breath in through the nose.
And again,
Exhale,
Sigh it out through your mouth.
Same thing again,
Inhale through your nose.
Exhale,
Sigh out through your mouth.
Inhale through the nose.
This time gently close your lips and direct the breath out through your nose as you exhale,
Not in a rush.
Again,
Inhale through your nose.
Lips stay gently closed,
Exhale out through your nose.
A few more times just like that.
Inhale and exhale,
Slowly stretching your breath out little by little,
Slowing it down.
Now,
Let's incorporate some affirmations with the breath.
As you inhale,
Think of a feeling you're looking to cultivate more of in your life.
And as you exhale,
As you are releasing,
Thinking of something you are looking to have less of in your life.
As you inhale,
Visualize bringing more of that feeling and sensation into your body,
Into your life.
And as you exhale,
Releasing,
Letting go what no longer serves you,
What's holding you back and what you would like less of in your life.
And continue just like that.
As you inhale,
Try to embody and connect with those feelings.
And as you exhale,
Visualizing,
Releasing,
That letting go,
That lightening you feel as you let go of that weight.
Check in with yourself and notice the effects that this has on your body and mind.
Any shifts,
Any changes,
Any insights you might have.
And bring your focus back into your body,
Back into the room and your surroundings.
Thanking yourself for carving this time out of your schedule to connect with yourself.
When you're ready,
Slowly blinking open your eyes.
Exterior,
This is what it's like.
