Let's start by getting in a really comfortable position.
And when I'm in comfortable position,
Let's talk about stacked vertebrae,
Tucked pelvis,
Shoulders back,
Chest open,
And the crown of the head reaching high in the sky.
Try to think about your body as a whole.
And notice any tensions or imbalances within your body.
And allow those to just fade away with every exhale.
Inhale that sense of gratitude for taking the time to silence your mind.
And really just try to exhale those expectations of thinking that you need to feel some sort of way in this meditation.
Inhale.
And exhale.
Just grow more curious with each breath.
Take a nice deep inhale here.
Letting your rib cage and your stomach expand out.
And as you exhale,
Controlling both your rib cage and your stomach.
Almost thinking about your belly button towards your spine.
Letting your shoulders drop.
Allowing yourself to feel heavier.
Feeling a little bit more relaxed.
As you let yourself drop into the ground.
I really just want you to pay attention to the breath.
What does it feel like?
The instruction is just to notice some part of the sensation of breathing.
On the inhale,
Stretch up that spine.
Find some alertness and composure.
And on that exhale,
Settle and soften the body.
The most important thing to do when you notice your mind wandering is to feel the satisfaction that you've noticed it in the first place.
Just come back to the breath.
Just see if you can let that simplicity of the activity come as a relief.
No hundred item to do list.
Nothing you need to do except breathe.
And feel.
And maybe even listen to the sounds around you.
Just one breath at a time.
Let's take one big inhale.
Counting breaths help us pay attention.
Make that out breath nice and long.
See if you can let it release your whole body.
Softening as the diaphragm relaxes.
For the next few breaths.
Experiment with holding your air in for a moment.
As you breathe out,
Imagine you are breathing out whatever worry or concern you have been spinning around in your head.
After three or four breaths like this.
Move into breathing normally.
Now let's start the self compassion part.
Start by connecting a simple intention.
Or a couple intentions inside yourself to be well.
And grateful for where you're at today.
Just a short little phrase to highlight that intention.
It can be I am love or.
Simply,
I am capable.
I am in control of my emotions and actions.
I allow for this time of silence and reflection to feed my soul.
Or I am thankful for what my body can do.
If that language sounds silly or artificial.
Use a different one.
Just choose what words feel natural to you.
Breathe in here and really try to cement that intention within yourself.
The key is to connect to your own sensible aspiration.
To ward off any discomfort.
Or negative thoughts.
Let's recruit an image of light to help us with this intention.
You can simply focus on the embodied self of yourself sitting.
Your mantra or intention.
Be symbolized by a ball of white energy right in front of you.
So bright that you can see it with your eyes closed.
Reconnect with your intention.
And kick in those nice feelings.
And allow that light to grow with every positive thought.
Expanding that light out.
And in your exhale,
Relax yourself deeper into the ground below you.
Feel that gentle warmth coming from the orb of light.
We're going to do a body scan with this orb of light on upper body.
Starting at our toes and moving up.
Relax and feel each part.
Using our breath to intensify and focus on one part of our body.
Breathe in.
Letting it soften and comfort you as you exhale.
Feeling the muscles,
Tendons,
Vessels and bones relax.
Now feel that warmth and light or comfort.
Begin to move into your whole feet and up your ankles.
And expand on up.
Again,
Feel that light moving through the tissues in this part of your body.
Let it soften you and release any tension.
Using your breath here.
Inhale that intention.
Allowing that light to grow bigger with each breath.
And as you exhale,
Letting your body soften into that one spot.
Just a little bit more.
Now feel that light and just let it move slowly on up.
Letting that warmth embrace your legs to the level of your knees.
Again,
Feeling that light move through the tissues in each part of your body.
Let it soften you.
Release any tension.
And let that light find its way into the tissues and bones and structure of this deep root of your body.
Finding the areas that need comfort of that warm light and breath.
Breathe in that soft,
Warm,
Comforting feeling.
And exhale any tension or stress.
If your mind begins to wander,
Just simply notice this and come back to the breath and your intention.
Knowing that your struggles are sometimes your greatest lessons.
As that light continues to grow,
You become more still and heavier,
Taking ground into the floor beneath you.
As that light grows up your body to engulf the entire torso,
The light gets brighter behind your eyes.
Your abdomen and chest,
Back and organs.
You can feel your lungs and the warmth.
Your heart beats and brings it with the healing light of your body.
As you allow that healing energy to completely fill any physical area on up.
Up through your shoulders,
Up through your arms.
And allowing that white energy to come through your hands,
Your palms and up your shoulders and to your neck.
And as that white light just engulfs the rest of your head.
Remember and bring awareness to any of those intentions or desires that we started out with.
Hold those thoughts and those intentions or desires.
And as you allow that healing energy to bring your deepest desires to life and your intentions into your reality.
Breathe into the light.
One last time.
Into the body as a whole.
And let yourself feel your own vibration.
Let yourself feel your own vibration.
Let yourself feel your own vibration.
Let yourself feel your own vibration.
Let yourself feel your own vibration.
Let yourself feel your own vibration.
Let yourself feel your own vibration.
Let yourself feel your own vibration.
Let yourself feel your own vibration.
Let yourself feel your own vibration.
Let yourself feel your own vibration.
Let yourself feel your own vibration.
