Begin by lying down on the floor or on your yoga mat,
And if you'd like,
Softly closing your eyes.
Bring the soles of your feet together and let your knees fall out wide to the sides of your body.
Place one hand on your belly and the other hand on your heart.
Take a long,
Slow breath into your hands,
And then exhale completely.
Let the weight of your body be heavy,
And allow yourself to be completely supported by the floor.
Continue to breathe into your hands,
Feeling them lift on the inhale and then fall on the exhale.
Each breath in sustains you,
Gives you life,
Helping you to thrive,
And each breath out relaxes you,
Gives you space,
And helps to settle your nervous system.
Let each cycle of breath be a reminder that all you need is right here.
Everything you need is within you.
Breathe into your body with love and respect.
Breathe into your body with care and kindness.
Scanning your body and making an effort to let go of any tension,
And relax further any place where you feel like you're holding tight.
Perhaps this means softening your jaw,
Relaxing the muscles in your face around your eyes,
Letting your shoulders and your arms and torso be fully relaxed.
This body that you occupy is your home for life.
And this life that you've created,
Wherever you choose to go,
Whatever you choose to do,
This body is your forever home.
This body can be your refuge,
Your safe space,
Your own personal oasis in a time of need.
Go to a place inside of you that feels stable and solid,
Unmoving.
A place where you feel grounded,
But also feel at ease.
A place where you feel protected.
Get familiar with this feeling,
This feeling of safety within your body.
Allow the breath to enter this place,
This safe feeling in your body,
Allowing yourself to be so familiar with this place.
Life can sometimes throw us off-center,
Calling us in many directions,
Creating unbalanced feelings and sometimes making us feel crazy.
Let this place within you be your anchor.
Let this place be so familiar and so welcoming that it is all you need in times of chaos.
In all the times of chaos,
You know it's just here waiting for you.
A place inside your body where you find patience and freedom.
This space exists in all of us.
We're able to get still and silent.
We can see that it's always here to come back to.
Feeling into your body,
Take a few more cycles of breath,
Noticing where you feel most at ease and getting real comfortable in this space.
Know that you can return here anytime you need and all that you ever need to connect to this place is your breath.
A little awareness will go a long way.
Thank yourself for showing up to this practice.
With any relationship,
Be it a meditation practice,
A marriage or business,
If you want it to continue to improve and flourish,
Then you must commit to the work.
Often,
Just showing up and getting started is the hardest part.
You can rest here for as long as you'd like or use your hands to gently lift your knees together.
You may want to bring them close into your body.
Offer yourself a little hug,
A little appreciation,
And then gently opening your eyes if they were closed and rolling to one side.
Taking your time as you prepare for whatever is next in your day.
Thank you for showing up to meditate with me.
I appreciate your presence.
Namaste.
