So beginning with finding your breath and closing your eyes.
Feet on the ground,
Really feeling the earth underneath you,
Supporting you.
And as you take your next in-breath,
Really feeling that resource.
Mouth is closed,
The air is coming in through your nose,
Down into your lungs.
Maybe even down into your belly.
On that next exhale,
You're releasing and letting go of anything that you no longer need.
And you can do that with mouth open initially,
Maybe even an audible release,
Letting go of the breath and the air and what you no longer need.
It can be like a sigh or you can even just push the air out.
It can be subtle or more explicit.
If you're by yourself,
It's nice when you're first starting this little mini meditation to make it really explicit so you can bring in that air with the mouth closed and hear it and feel it and then let it go,
Releasing fully.
And then just kind of let the breath breathe itself gently.
And on that next inhale,
Rise with the crown of the head so that you're stretching up and you're creating openness and spaciousness in your central nervous system.
And you can even roll the shoulders and then place them down back behind you so that your heart is open and you're kind of coming into a meditative posture,
Holding that framework in your bones,
Releasing the air,
Feeling into your feet and your sit bones.
So you'll feel that groundedness,
But it's not a heavy feeling that we're looking for.
It's like,
Oh,
Feeling supported and nurtured,
Feeling vibrant,
Solid,
But not like burdened,
More like,
Oh yeah,
There's the support of the earth and feeling your center.
And then on that next in breath,
Feeling that openness and that spaciousness in your heart,
In your mind,
In your body and even in your spirit.
Just notice how it feels good to be present to yourself in this way,
Aware of any parts that you need to attend to,
Aware of your body,
What feels good,
What needs to be adjusted a little,
Aware of your feelings.
Then drop your head down,
Let gravity do all the work because you're already working hard enough as are your parts and just hang out here and really feel the release here and the reminder that it's not about working harder.
It's actually about letting gravity do the work for you to slow down a little bit.
That's what's keeping us on the earth and not,
You know,
We're not flying off the earth even though it's spinning around and there's all this chaos happening.
It's like,
Oh,
Thank you gravity.
So this is your little mini gratitude practice,
A little reminder to thank yourself,
Thank all your parts,
You're trying so hard.
And then get your neck rolls in at least three in one direction,
Slow and purposeful,
Really big full neck rolls.
The breath is shallow here and you want to get three in both directions and feel this chiropractic adjustment in your bones,
A little mini massage in your muscles and you're also attending to your central nervous system so releasing the stress.
There's a vaginura that goes from the middle of our brain down through our central nervous system down through our spine and it ends at our perineum where we're sitting and so we're attending to that by doing these neck rolls.
And then when you're ready there's no rush,
You can always do more than three in each direction.
And when you're ready then you clasp your hands in front of you reaching up and over to the left,
Up,
Over to the right,
Up and back.
This back one's really important because you're releasing out of the back side of the heart,
Grief,
Pain,
Fear,
Letting go of that,
Bringing your hands around and you can either place them on your heart,
Palms down,
It's a heart opening stretch so just a little reminder here like oh just feel that love.
A reminder of what really matters,
So love and connection to yourself and all your parts,
To people in your life that are reciprocal primarily that you love,
Who love you and then people that you like and who like you and then neutral folks that you don't know just kind of a general like oh yeah humanity,
Why not,
Right,
Send love out to them too.
And then even out to people that you don't like or that don't like you or that you know are really that you're having a hard time with or that are simply having a hard time.
Sending love out there to them too because when they're loved,
You know,
It makes it easier on everyone.
And finding your breath here and then gradually releasing your hands and placing them back in your lap and open your eyes gently and just begin to take in the light and the colors around you.
And when you're by yourself,
You know,
You can kind of just really do this explicitly and take your time,
Right?
When you're with other people,
You can practice it in a less explicit way.
It can be very subtle.
You can do it while you're in a meeting.
You can do it while you're right,
You know,
Just kind of hanging out on a line or you really can practice this mindful meditation in any circumstance that suits your needs.
And so just ending for now and just really allowing yourself as you go into whatever's next for you to feel that earth underneath you.
So you can do that while you're seated or you can take it with you when you're walking and then to really allow for the breath,
The air to resource and release as you go into your next moments of life and then notice water,
That you're made up of it largely and that you're hydrating,
Good reminder to be hydrated because it's a little emotional workout to meditate.
It's not all about a home and peacefulness because you're also noticing then like,
Oh,
There's things that I need to be attending to inside myself.
And so really resourcing yourself with the water around you and also your fire energy.
So noticing the sun when it's out or the lights if you're indoors or if you're by yourself you can light a candle or just,
You know,
Your hot coffee,
Right?
Just feeling that fire energy and especially when you're out and about,
You know,
At work and you can use that to remind you to be courageous and to be standing up for yourself and to be able to do that with grace.
And yeah,
And then integrating all of that with spirit and your connection to that that's greater than yourself,
Right?
That you're really important and in the bigger scheme of things we're kind of small and yet,
You know,
Part of something greater and so it's a nice little reminder to lead with that into anything that life presents you.
