Hi,
I'm Gina.
Welcome a pause in your day to regroup,
Recharge,
And find center.
This will be a seated meditation.
Keep your eyes open as needed for balance or comfort.
Otherwise feel free to close them.
Breathe in fully and release.
Place your feet flat on the ground and begin to rock them by first lifting up the toes and placing them down flat again and then lifting up the heels.
Repeat that a couple of times.
Play with the timing.
Feel the full stretch of each movement.
Twist,
Roll,
Slide,
And generally move your feet around.
And then stop your movement and press your soles down into the ground and feel the resistance.
Continuing to breathe.
And then release.
Press your feet down on the ground again.
Sense this resistance and pressure as a flow or wave of energy.
Release the pressure from the floor and feel this wave move up from your feet.
Past your ankles,
Past your calves,
Over the knees.
Let this flow pass over your thighs and up into your hips and pelvis.
As this movement continues upward into your torso,
Notice how it pulls,
Extends,
And straightens your spine.
As this wave travels up,
Allow it to pull your back away from the back of the chair.
Notice how your body is unwinding,
Growing taller,
Gaining space within.
Slowly sense this wave traveling from pelvis through your center torso into your chest and neck.
Slowly ascending into your head and pulling it upward toward the sky or ceiling.
Feel the length in your body that you have created as you continue to breathe.
With an inhale,
Raise your shoulders up toward your ears and back toward the space behind you and exhale as you drop the shoulders down.
All the while keeping a straight,
Tall body and resuming normal breathing.
Take in a deep inhalation and release.
Notice the space you have created within you to make room for this breath.
Breathe in one more deep inhalation and release.
Then breathe calmly,
Allowing each inhale to nourish you with the thought of peace and each exhale to grow your body tall and help maintain your stability,
Space and calm.
Gently begin to move your fingers and your toes,
Reminding your body it's time to return to the present moment.
If your eyes are closed,
Open them gradually,
Allowing in slivers of light before finally opening them up fully.
Stretch in a way that feels good,
Including your back,
Which held you up so straight and tall.
And quietly thank yourself for honoring your body in a moment of pause in your day.
May you journey toward peace.
