Where your attention goes,
Your system follows.
As you prepare for this meditation,
Find a comfortable seated or laying down position.
If it feels safe,
You can close your eyes or put on an eye covering and begin bringing all of your attention and your awareness into your body.
Feeling your body connected with the ground,
Either feeling the soles of your feet and your hips seated comfortably,
Or maybe beginning to feel your entire body resting effortlessly against the ground.
And as you do this,
I want you to invite in a first intentional inhale.
Breathing through your nose,
Deep down into the belly,
And letting these first couple of exhales go with a little bit of a sigh.
And with each breath,
I invite you to bring more awareness to that physical connection with the ground.
Maybe really feeling that connection,
The strength and the resilience in that connection on the inhale,
And then surrendering and letting your entire body relax and soften into the ground,
Into whatever is holding you on the exhale.
And as you begin to feel your body settle and slow,
I invite you to bring a hand or two to place on your heart.
You can place one hand on your heart and one hand on your belly if that feels good.
And bring all of your attention into the area of your heart and your chest.
Imagine your breath flowing in and out of your heart or chest area.
Breathing a little bit slower and deeper with each inhale and each exhale.
Beginning to find a rhythm that's comfortable and connected with your heart.
If it's helpful,
You can imagine a ball of light or energy just radiating right around your heart,
Maybe expanding slightly on the inhale and just softening,
Calming,
Relaxing on the exhale.
Where your attention goes,
Your whole system follows.
And so anytime we are feeling a little bit dysregulated,
Maybe a little bit emotionally depleted,
When we feel like our nervous system has been challenged or a little bit tired,
We can always bring our attention back into the body using an active and intentional breath.
And eventually bringing all of that awareness and attention right into the area of our heart,
Just like you're doing right now.
And all we need is one or two minutes of this work to reset,
Restore,
And nourish all of those systems.
And so as you take these last couple of breaths right into your heart and chest area,
I invite you to just bring to mind the intention of how you want to move from this moment of pause.
What is the renewing emotional state that you want to move with?
What connection to yourself and safety within do you want to empower your nervous system with?
And as you just bring those couple of intentions to mind,
I invite you to slowly bring a little bit of movement back into your body,
Feeling your hands and your feet,
Your shoulders and your hips.
You can slowly open your eyes,
Moving with intention to the next part of your day.
