To begin this meditation,
I want you to find either a seated position that feels comfortable or potentially lying down.
And we're gonna start with a simple reflection question.
Where is our body,
Our emotions,
And our nervous system right now?
As you find your first nice breath in through your nose,
Down into your belly,
Out through your nose or your mouth,
Can you begin to become aware of what's happening inside of you?
You may notice that you're buzzing with energy,
Thoughts,
To-dos,
Maybe even worries and stresses or anxieties,
Lots of energy trapped in the body.
You may also notice that you're feeling disconnected,
Shut down,
Disassociated,
Or disengaged.
And maybe you're right in the middle,
Humming at the perfect resonance.
And wherever you are,
With your next couple of breaths in through your nose,
Out through your nose or your mouth,
I want you to just bring a little bit of grace,
A little bit of compassion to wherever you're meeting the body today.
And as we begin moving our breath with intention and purpose,
I want you to see if you can do whatever feels good,
Whatever feels safe and connected for your body.
And what you may notice is that if you're feeling like you're buzzing with energy,
It may feel good to continue to just move around a little bit.
Maybe you shrug your shoulders with a breath in,
And let it all go with the breath out.
Maybe it's nice to move your arms and your hands a little bit.
And just for these first few moments,
See if you can meet some of that energy,
Where it is,
And then move with it in your body.
And if you're feeling on the other end,
Shut down,
Disconnected,
Collapsed,
Then maybe you begin to just bring a little bit of energy and intention into your breath.
You guide that inhale through your nose,
Down the back of your throat,
All the way down to the bottom of your belly.
And you wield that exhale,
Calm,
Soft,
Connected.
And maybe with your next few breaths,
You even increase the pace,
And the purpose,
And the cadence of each breath.
When wherever you are,
Meeting your body where it is,
And then connecting with that energy,
And guiding it into connection,
Safety,
Trust,
And belonging.
With each inhale and exhale,
I want you to continue to find a rhythm and a pace that feels connected,
That feels purpose-driven,
And is still intentional.
You are moving the breath in and out,
In through your nose,
Down into your belly,
Out through your nose or your mouth,
Through your mouth.
Letting your shoulders soften on the exhale.
And as you find that rhythm,
And you find that connection,
That sanctuary or haven of safety and belonging within yourself,
Continue to maintain that rhythm that feels good.
And you're even welcome to bring a hand up over your chest or the area of your heart,
And even another hand on your belly or your stomach,
If that feels good.
You can feel that inhale,
That life moving in through your nose,
Down the back of your throat,
Filling up your lungs,
And even moving the diaphragm gently down into your belly.
And on the exhale,
See if every cell in your body can just soften slightly.
You may even feel your hands,
Your forearms,
Your shoulders,
The back of your neck,
All soften.
It's like these little muscles are just relaxing as you grant your whole system the permission to take a little mini vacation.
With each exhale,
Our greatest healing,
Growth,
Restoration,
Play,
Peak performance,
It all comes when we start with meeting the body where it is,
Having compassion and grace,
Sometimes just being the observer,
Bringing our attention to where we are and knowing that that's perfectly okay,
And then beginning to give the body what it needs through our movements,
Through our thoughts and encouragements,
Moments of gratitude and appreciation,
And then through connection with the breath.
And so as you continue to find that rhythm of inhales and exhales,
See if you can bring each part of your system into a little bit more connection,
A little bit more safety,
A rhythm of coherent flow.
As we get ready to conclude this meditation,
We'll take three breaths together,
Inhaling through the nose down into the belly and exhaling through the mouth.
My invitation to you before we take these is that you breathe and draw in how you want to move forward from this point on.
What is the safety connection and belonging that you're gonna draw in and take with you from this meditation?
And if there's anything that's not serving you,
Any story,
Any thought,
Any emotion,
Any state that you feel a little bit locked into,
You're welcome to give yourself the permission to just let it go on the breath out.
You don't need to carry it anymore.
When you're ready,
You can empty all of the air out of your lungs with an exhale.
And then inhale deep into the belly through the nose.
Exhale through the mouth.
Ah.
Second inhale.
And exhale,
You can make some noise if you like.
Ah.
Let it all go.
Final inhale,
Big breath in.
Ah.
And let it all out with the breath out.
Ah.
Ah.
As you move with intention out of this meditation,
That starts with how you bring physical movement back into your body.
Be mindful,
Be calm,
Be patient.
Move with intention.
And then spend just a moment here reflecting.
How do you feel?
What did you notice?
By spending a small moment to connect and reflect and celebrate the little moments of connection and safety,
We actually are able to further build our foundation for healing,
Growth,
Restoration,
And performance.
I hope you have a great day.
