I invite you to settle in,
To find a way to get comfortable,
Checking in and noticing is this body needing stillness or movement?
We don't need to sit in meditation on a cushion with our back super straight and if that's calling to you,
Go for it.
It's also fully okay to lay down or stand or sit in a comfy chair.
I invite you to close down the eyes if that feels right or you can gently lower the gaze with a soft focus down and in front of you.
Let's begin by taking three deep and intentional breaths together.
I encourage you to notice,
What am I needing for this practice?
Connecting in with your personal intention for being here today.
As I guide us in this practice,
I really want to emphasize that meditation and self-care is personal,
So use your own wisdom and follow my guidance as much or as little as is helpful.
Remembering that there's no right or wrong way to do this practice.
I always like to start with different ways of grounding ourselves.
Requiring a bit of intentionality in filling our cup.
One of the ways I ground is to feel the sensations of the surface below.
If you're feeling the sensations of your feet on the ground or the surface of the seat below,
This is a way for you to have this felt sense of supportedness,
Of being truly safe and grounded.
I invite you to imagine that there are beautiful tree roots extending from the bottom of your feet or back,
Extending down through the building,
Cracking through the earth below,
And grabbing onto this sense of being held,
Being supported by Mother Earth.
As you continue to take nourishing breaths,
I invite you just to check in with the overall mood.
What's the weather like in there?
Can you scan through the body with your attention?
Just notice with as much curiosity and openness as possible.
What's my inner weather system doing now?
Is it still like a calm summer day?
Is there a breeze or stormy hurricane rolling through?
When we take a time out to really pause and notice what we're feeling,
That can allow us to get out of our heads a bit.
Really,
It can help us unhook from the habitual thoughts that often are running in the background.
It can be a way to really settle and calm the mind.
We're not trying to fix anything.
You're already enough as you are.
We're turning on this observer view like we would just as if we were outside looking up at the sky,
Seeing what the weather's like now.
We're remembering that these clouds are passing through.
The sun is always there,
Even if we can't see it.
As you continue to breathe,
Notice what your body is needing.
Is there anything that you can do that would feel even just a little more supportive?
Once you've acknowledged the feelings that are here,
Whether that is tiredness,
Anxiety,
Joy,
Frustration,
Whatever's here,
Can you offer a little kindness to that feeling?
That could look like so many things,
Trusting your intuition on what supports you.
I find it nurturing to put a hand on my heart or another place in my body that's calling for my attention.
You can try on some kind words that you might say to a friend or a child,
Offering some self-compassion,
Seeing what happens in the body when you offer yourself this kind attention.
I'm recognizing that we've spent this practice with a sense of doing,
A sense of caring for this body and this mind.
That's beautiful.
And also,
It can be really nice to embrace deep rest to see if you can drop out of the doing and simply be.
Nothing else you need to do right now.
Nobody else you need to be right now.
When you notice your mind naturally wanders to what's next or something you want to do later,
You can say to yourself,
I'm having the thought,
And then fill in the blank,
And then allow yourself to intentionally rest again,
Relaxing any sense of tightness in the face,
Softening any areas of tension.
As we move to close this practice,
I encourage you to take stock of how this time has impacted your mind,
Body,
And energy,
Offering yourself so much gratitude for being here,
Sending out wishes of kindness,
Of peace,
And of compassion to the humans around you and out into the world.
I hope this practice is of service to you for the rest of your day and all the beings that are lucky enough to encounter you.
Taking a collective breath together,
Opening the eyes whenever you're ready.
Thanks again for practicing.
