Hello and welcome to this space.
My name is Maya and I'm going to be guiding you through this meditation today.
So to begin,
I'll invite you to just get settled in wherever you are in this moment.
Find your sit bones on the surface that you are seated upon and just make sure that you are feeling comfortable,
That you're in a place where you will not be disturbed for a few minutes and you feel safe to fully relax.
Once you feel ready to do so,
You can gently close your eyes or if you do not feel like doing that today,
You can just let your eyes rest on something on the horizon,
Slightly slit it open,
Soft gaze.
Just begin to take stock of yourself in this moment where you find yourself,
Where you are landing,
Letting the echoes of everything that you have lived through so far this day just settle in your body.
There's nothing that you need to do right now.
Any tasks,
Any urgent matters can wait for a few minutes.
Notice any little twitches or movements that want to move through you and allow them the space to do so.
If you need to yawn,
If you need to shake out your hands,
Shrug your shoulders up and down,
Whatever it takes for you to feel comfortable to sit in stillness for a few minutes.
From here,
We're going to begin by drawing our attention down into the breath.
So you may like to focus your attention on the center of your chest,
On your diaphragm or on your belly.
See where you naturally want to focus today.
We're going to follow the rise and follow the breath.
There's no need to force or push or pull your rhythm to move any faster than what you naturally feel inclined towards.
And if your breath is shallow,
Just acknowledge that.
Just let that exist.
As you focus your awareness on the breath,
You may find that it naturally begins to deepen.
So we're just going to stay here for a few moments,
Following the inhale and the exhale of the breath.
And if thoughts drift through your mind,
That's okay.
Just let them be.
You don't need to attend to them right now,
Right in this moment.
Bring yourself back to the breath.
Deep inhale through the nose.
Open your mouth and sigh it out.
Let's do that one more time.
Deep inhale through the nose.
Open your mouth and sigh it out.
You are safe here in this moment.
I'm going to invite you to bring your attention to your body.
So today we're going to give some love to the body.
Today we're going to start by moving through a body scan.
I'm going to guide you from the top of your head all the way to the tips of your toes.
Just know that there is no right or wrong way to do this.
Just bringing awareness back to the body.
Checking in,
Seeing how you feel today.
So we're going to begin on the very top of the head.
The crown of the head.
You can imagine a warm,
Gentle substance just dripping down off the top of your head,
Down the back of your skull.
This warm,
Liquid light softening the back of your neck.
Moving down your back.
Top of the spine.
Backs of the shoulder blades.
Back of the heart.
Moving down to the middle spine,
The thoracic spine.
The rib cage.
Coming to the pelvis.
The glute muscles that work so hard to carry us every single day.
Coming to the sits bones.
Feeling the sits bones root down into the surface that you're seated upon.
Bringing your awareness to the backs of the legs,
The backs of the thighs,
The inside of the thighs.
Standing down to the backs of the knees.
The calves.
The ankles.
From there,
We're going to bring the awareness right to the tips of the toes.
Feeling each individual toe.
Feeling how they ground you to this earth every single day.
How they carry you.
The soles of your feet planted against the earth.
Feeling the gentle,
Nourishing energy that exists beneath the soles of your feet.
Imagining this gentle silver light there spiraling in a circle.
Anchoring you to the core of the earth.
Now we're going to begin by bringing our attention back to the front of the body.
From the toes,
We're going to make our way slowly all the way back up to the head.
Beginning with the front of the toes.
The space between your metatarsals.
Sensing the top of the foot.
The front of the ankle.
Sometimes we feel some restriction there,
So just see if you can bring some gentleness into that area.
Allowing there to be availability for movement.
Releasing any unnecessary tension.
Now we're going to bring our attention up to the shin bones.
Tibia and the fibula.
Moving up towards the kneecaps.
The fronts of the knees.
Feeling how strong your knees are.
How they also carry you through everyday life.
How they bend and they squat and they allow you to lower yourself to the floor.
Sending your attention up the front of your thighs.
To the front creases of your hips.
The front of your belly.
The lower belly,
The sacrum.
Noticing if you're holding any tension there and just allowing that to soften,
Allowing that to release.
There's nothing you need to brace against in this moment.
Moving upwards to your solar plexus.
The center of the self.
The sternum.
The chest,
The heart space.
Allowing your collarbones to gently soften and widen.
Noticing any tension you are carrying in the front of the neck.
In and around those collarbones.
In and around the shoulders.
Sometimes we carry a lot in our shoulders.
We brace without realizing it.
We carry the weight of the world on our shoulders so just allowing yourself to set that down.
You don't need to carry it anymore.
There are forces beyond you that would support you if you would let them.
Moving up the front of the neck to the jaw.
Noticing any tension that you are holding in the jaw.
Allowing that also to release.
Sensing the nose,
The fronts of the cheekbones.
Allowing your eyes to soften.
Feeling the front of the forehead.
Moving all the way back up to the crown of the head.
Back where we started.
And just,
I invite you to notice.
How does that feel?
How does your body feel now in this moment having brought attention to every part of you?
Sensing the strength in your arms that embrace the ones that you love.
That carry things,
That hold things.
The strength of your legs.
That carry you through your everyday.
Sensing the front of the body,
The torso,
The chest.
Where we often brace.
Waiting for some unknown threat.
Just feeling what it is to allow that to be soft.
Allowing the back to be strong but supple.
And noticing if there's any parts of your body,
Any parts of you that require a little extra love.
As we sit here in this moment.
And bring your attention to that part of the body.
Just choose one for now.
Maybe it's your low back.
Maybe it's your hands.
Thanking this part of your body for how hard it works for you everyday.
Letting this part of your body know that you see it.
That you honor it.
That you are so thankful.
That you are so thankful for your own resilience.
Beautiful.
Beautiful.
To close this meditation,
I'll just invite you to bring your hands together at the front of your chest.
Palms clasped before your heart space.
Thank yourself for showing up today.
Feel the gratitude that your body has for you taking this time to be with yourself.
And to acknowledge it in all it does for you everyday.
Knowing that you can always come back to this space whenever you need to be reminded of what it feels like to be in your body.
And just how brilliant your body is as it is.
In this moment.
You can gently wiggle your fingers,
Wiggle your toes.
And when you feel ready,
I invite you to open your eyes.
Open your eyes.
