Welcome to your luteal phase.
This is a time for slowing down,
Rest,
And connecting with your inner autumn.
Inner autumn invites us to let go and slow down and cozy up.
So grab a warm blanket and let's meditate together.
Closing down your eyes and taking some deep breaths.
It can be especially supportive if you're experiencing menstrual cramps to place your hands over your womb space,
Deeply connecting with this sacred center.
The luteal phase can bring up all kinds of emotions and you have carved out this time for yourself to feel them.
You're not going crazy.
You're not in a rut.
There's nothing wrong with you.
You're just in your luteal phase.
So take a deep breath,
Settle in,
And allow yourself to receive the nourishment that your body has been calling out for.
You've been working hard.
You've been producing,
Creating,
Working,
Exercising,
Socializing.
You've been doing all month long and now it's time to slow down,
Rest,
And receive.
Your body is experiencing a natural hormonal shift and we welcome this.
Notice how you are feeling.
If you're feeling agitated,
Angry,
Or frustrated,
Where do you feel that in your body?
Can it be okay that you're feeling this way?
If you're feeling sad,
Down,
Or confused,
Can it be okay that you're feeling this way?
If you're not sure how you're feeling and you feel stuck in your head,
Can that be okay too?
Placing one hand over your heart and one hand over your belly,
Connecting with your body and extending some love.
Imagine that your heart could generate love and you spread this love throughout your whole body and extend it to the parts of yourself that need your love and attention.
Validate your emotions and your experience.
You are loved.
You are held.
You are supported.
The luteal phase invites us into setting boundaries and saying no,
Especially if you're not feeling up to socializing or other activities.
It's okay to say no.
So taking an inventory of your life in this moment,
Where have you been saying yes or you really want to say no?
And can you give yourself permission to say no?
This is a time for long walks outside,
Bubble baths,
Cozying up with a blanket and a good book,
Perhaps even some gentle yoga or even weightlifting if you feel up to it.
But leave the cardio for your follicular and ovulation phases.
Taking some deep breaths down into your belly,
Filling up your womb space with your love,
With your attention,
And then bring that breath up into your heart.
Open mouth,
Exhale,
Release.
Breathing into your belly,
Up into your chest,
And exhale,
Sigh it out.
We'll do a few more rounds of this three-part breath.
Inhaling into the belly,
Into the chest,
Open mouth,
Exhale,
Let it go.
Inhale belly,
Inhale chest,
Exhale,
Release.
Inhale belly,
Inhale into the chest,
Exhale,
Let it go.
Last one,
Inhale deeply into your belly,
Inhale up into your chest,
And then open mouth,
Exhale,
Release.
Let that go and just breathe normally in and out through your nose,
Noticing the shifts and allowing yourself to make sound.
You can grunt,
You can groan,
You can sigh,
U-H,
Just releasing some tension from the body through your sound.
It is okay to take time and space for yourself.
It is okay to say no or not right now,
And it's okay to have alone time.
Trust your body,
Trust her rhythms.
She is attuned to nature and to the infinite intelligence that governs all of life.
You are connected to the moon,
So feel and imagine this moon connection as if there was an energetic cord from the moon itself down into your womb space,
And let the moon glow fill your womb with love and light.
This moon glow is replenishing your adrenals,
Cleansing and purifying you from the inside out.
Stay in this sacred space for as long as you need.
I'm really connecting with yourself once more,
Asking your body,
What do you most need today?
What do you most need?
Taking another deep breath in,
Open mouth exhale,
Sigh it out with a sound,
Ah,
Wiggling your fingers and toes,
Bringing some movement back into your body,
Into this precious vessel.
May you continue to care for yourself,
Ask for help and say no.
I'll see you in the next meditation for your menstrual phase.
Thanks for being here with me and most importantly,
Thank you for being with yourself.
Namaste.
