This meditation invites you to use the breath and awareness of the body to move toward a greater state of calm and ease.
Please practice in whatever way feels supportive to you in the moment.
Beginning by orienting your nervous system to the space around you in whatever way feels accessible.
That may mean taking in colors,
Shapes,
Light.
Or anything else that helps you connect to where you are.
You might also notice the connection of the feet with the ground or the surface beneath them.
Feeling into the support that's already here.
If it feels right,
You might allow the eyes to soften or to close.
And as you're ready.
Beginning with a slow,
Comfortable breath in through the nose.
And a longer,
Unhurried breath out through the mouth.
Breathing in.
And breathing out slowly,
Allowing the exhale to carry you toward a little more ease.
Breath in.
And as you breathe out.
.
.
Noticing whether the shoulders the jaw.
The muscles around the eyes might soften.
Taking another slow breath in.
And this time you might exhale with a quiet inhale.
Deep breath in.
.
.
And exhale.
And breathing in.
One more time,
Breath in.
And noticing how you feel.
Without needing to change or fix anything.
Can you sense into the body being held by the ground?
And you might notice if there's even a little more steadiness.
Or ease available to you as you take this time for you.
As this practice begins to wind down.
You might take one more slow,
Intentional breath,
Breathing in through the nose.
And exhaling with a long,
Easy exhale.
And when you're ready.
Beginning to move out of this practice in whatever way feels right.
You might bring some movement into the hands or feet.
Opening the eyes or lifting the gaze.
And bringing attention to the space around you.
These brief moments of pause teach the nervous system that calm and steadiness can be available to you.
Over time,
This can become a familiar place to return to again and again.
Thank you for your practice.
