For this meditation I invite you to find a comfortable seated position,
Cross-legged,
On a chair,
Whatever position feels most comfortable for you.
And wherever you are,
Just notice the point of contact your sit bones make with the surface beneath you.
You are held,
You are supported,
Grounded.
When you feel settled,
I'll invite you to let the eyes fall shut,
Or you can lower the gaze.
Keeping the eyes soft,
The eyelids light and the facial muscles relaxed,
Allowing space in the face,
A feeling of spaciousness.
Now,
Draw the awareness to the tops of your shoulders.
Notice where your shoulders are in space and see if you can gently create more space between the ears and the tops of the shoulders.
Feel the space between the ears and the shoulders,
The space coming from the neck,
The sides of the neck,
The throat area.
Now,
Drawing awareness to your collarbones,
The chest.
See if you can roll the shoulders back,
Allowing expansion in the chest,
Some space,
Some openness.
Now,
As you draw your awareness down the body into the stomach area,
Notice how it feels,
Any sense of tightness or constriction.
And just notice if you can breathe a little bit deeper into these areas.
Now bringing awareness into your hips,
The legs,
The lower body,
Bringing a feeling of expansion,
Space and openness.
And with this feeling of openness and spaciousness,
See how you feel.
Perhaps it's a little bit lighter.
Perhaps it's a little bit less tense.
Now draw the awareness to your breath,
Inhaling through the nose,
Creating space in the ribcage.
And as you exhale,
Allow the body to soften without collapse.
Another deep inhale in,
Creating space throughout the whole body.
And exhale,
Retaining that space,
Keeping that spacious feeling.
I'll invite you to continue your breath,
Flowing in that natural rhythm,
Giving space to the body and the breath.
Where do you notice the spaciousness in your body?
Can you pinpoint locations in the body parts where it may be feeling extra spacious right now?
See if you can maintain this feeling of spaciousness as you breathe.
And at any point where tension or restriction or constriction or gripping start to come into your mind,
Allow it to be there.
Just notice it.
If there's any areas of tension,
Pay attention to it,
Become curious,
Looking at it with care and not judgment,
Without trying to fix or to force.
Just see if you can allow it to be there and see if you can come back to a feeling of spaciousness.
And even if it may be hard to,
Don't force it.
See if you can allow whatever is happening in the body to be there.
Taking two more rounds of breath,
On your own time,
Bring movement into the fingertips and the toes.
And when the time is right,
You can gently blink open the eyes or lift your gaze,
Coming back into the room,
Reorienting yourself.
Thank you for listening to this meditation today and I wish you a great day ahead.
