Today,
Our meditation is centered around releasing any thoughts,
Stress,
And becoming more deeply immersed in the present moment.
In the present moment,
It becomes clear that all is well,
That you are supported and can breathe freely and easily,
Knowing that you are perfectly prepared to respond to each moment from a place of peace,
Inner knowing,
And love.
Find somewhere comfortable to sit,
Either cross-legged or in a chair,
With both feet planted firmly on the floor.
Let your hands rest on your legs or in your lap.
Close your eyes and let your attention be drawn to the natural flow,
Movement,
And sensation of the breath.
Feel the cool air flowing in through your nose and into your lungs on every inhale.
Notice how tension,
Stress,
And tightness naturally melt away with every exhale.
In and out.
Let the steady rhythm of your breath begin to soothe you.
It's a constant companion,
Stable,
Steady,
Something you can count on,
Supporting you in every single moment,
Nourishing you,
Loving you,
Calming your nervous system.
Continue to breathe naturally,
Effortlessly.
Let your breath move freely and easily.
In and out.
Let it continue to offer you the gift of solace in your now.
Now take a moment to tune into how you feel,
Your overall state of being,
Emotionally,
Physically.
Just getting a sense of where you're at right now and honoring it completely without any judgment.
It's okay to be where you are,
All is well.
Inhale.
Exhale with a sigh.
Notice if there are any areas of your body holding tension or tightness and consciously relax them.
Moving from the top of your head,
Relaxing your scalp,
Relaxing your brain,
The space between your eyebrows,
Relaxing the corners of your eyes,
Your cheeks,
Your jaw,
Your lips,
Teeth,
Tongue.
Relaxing your neck,
Your shoulders,
Your arms,
The palms of your hands,
The back of your hands and each and every finger.
Relaxing your back,
Your chest,
Your heart,
Your ribs,
Your belly,
Your hips and your pelvis.
Relaxing your upper legs,
Knees,
Calves,
Relaxing your ankles,
The soles of your feet,
The tops of your feet and every toe.
Let your whole body relax.
Let's take two conscious breaths together,
Breathing deeply into the base of your belly,
Your ribs,
Your chest,
Hold.
Exhale with a sigh.
Release.
Let it all go.
Feel your belly draw in as you empty out completely.
Once more,
Filling your lungs up to full capacity,
Noticing the sensation of them expanding and exhaling completely through your mouth,
Letting any old air or energy be released as you do.
And now if there are any areas of your mind or your body that have re-tightened up,
Consciously soften them once more,
Letting any tension simply melt away.
Beautiful.
Just notice how you feel.
Perhaps a little lighter,
More spacious.
Maybe you're feeling rooted,
Whole.
Notice the gentle sense of calm and ease,
This practice of slowing down and tuning in brings.
Just hear in the stillness,
The silence,
The spaciousness.
Let yourself surrender.
Release any gripping or holding.
Simply relax into the calm.
Give into it.
Let it be total.
Inhale.
Inhale with a sigh.
And gently,
Easily bring your awareness back into your body,
Your space.
Noticing any areas or sensations of tingling or lightness in your body.
Listening to the subtle sound and sensation of your own heartbeat.
Your breath.
Noticing any sounds you can hear in the room.
In the distance.
Softly wiggling your fingers and toes.
Wrapping up your eyes.
Sit here for a few moments in the stillness,
Wholly present,
Awake.
Inhale deeply.
Exhale with a sigh.
You can stay here as long as you like.
And when you choose to move,
Carry your calm with you in the grace and intention of your movements,
In the cadence of your breath,
In the spacious awareness of your mind.
Be a source of peace,
Loving kindness,
And well-being everywhere you go.
With so much love.
Namaste.
