Hello my dear,
Welcome to this guided meditation to help you transition from the weekend to the work week ahead.
My name is Amber and I'm so glad that you're here.
Let's start by coming to a comfortable position,
Either seated or lying down,
Whatever feels more cozy and supportive right now.
Take your time to settle in,
Starting with a nice rinsing breath,
Inhale and let it out.
Here in this posture,
Let your spine be long.
Feel the shoulders down and back.
Let your arms be relaxed at your sides,
Hands resting in your lap.
And if you'd like to,
You can close your eyes.
Let the tongue fall from the roof of the mouth,
Allowing it to fill the soft bottom palate,
Letting the lips part.
Feel your feet,
The backs of the legs,
And the root of the spine making contact with the surface beneath you.
And gradually begin to shift your focus inward with a few long deep breaths,
Taking all the time that you need to land here in your body,
Resting,
Feeling fully supported by the earth,
Nowhere else to be,
Nothing else to do,
But to be right here,
Breathing in and breathing out.
And with each breath in and each breath out,
Becoming aware of any areas in the body which might be holding some tension due to the anticipation of a new week,
Thoughts about what's ahead,
Missing any hot spots where fear may have collected,
Where worry may have gathered in the body,
Aware of how it is in the face,
The jaw,
The throat,
How is it in the chest,
The cavity around the heart,
The pit of the stomach,
The hands,
Just simply taking stock of what's here in the body,
While perhaps our instinct and certainly our conditioning is to push unpleasant feelings away,
Can we make the tiniest space here for them?
Not judging ourselves for having them or trying to get rid of them,
But instead just simply noticing where they're located in the body,
Their shape,
Their texture,
Sending the support of the breath their way,
And tuning in to any messages that they might be trying to tell us.
Sometimes these feelings of fear or worry about the future are here to tell us that there is a need that's going unmet,
Or they might be trying to protect us from a real or perceived threat.
Staying open and receptive,
Wise and compassionate,
And as we reframe these feelings,
Can you feel the tension start to soften?
Noticing yourself opening bit by bit,
Starting to loosen the grip on any recurring thoughts,
Loosening the grip on your heart,
Bringing soft friendliness to these feelings which are trying to help us in their own way.
Scanning through the body,
Head to toe once more.
Head,
The throat,
The shoulders,
Chest,
Stomach,
Back of the body,
Arms and legs.
Take a moment to be open to what sensations remain.
Fully open to your present experience.
Allowing the dust of your thoughts to settle to the bottom of your mind as you come into complete stillness.
All right,
My dear,
As we come to the end of this meditation,
Start to deepen the breath again.
Take a moment for gratitude for yourself and your practice.
And when you're ready,
Bring some feeling and movement back into the body and open the eyes.
Thank you so much for meditating with me today.
I wish you a wonderful week ahead.
May you get the rest you need before facing each moment with confidence.
I'll see you very soon.
