Wherever you are,
Start by settling in,
Allowing yourself to become more comfortable in whatever position you're in,
Whether it be laying down or sitting up,
Trying to get the spine straight,
Partnering with the body,
Taking a deep cleansing inhalation in the body,
Filling the body.
And as you exhale,
Letting go of anything that you're holding on to that's heavy,
Taking more two,
Taking two more deep breaths in,
Holding it at the top and releasing as slowly as possible,
Allowing yourself to really settle into the moment,
Noticing for a moment what it feels like to experience the space around your body,
Feeling your entire body soften,
The crown of your head,
Your eyebrows,
Your jaw relaxing,
Your shoulders relaxing,
The belly,
The back softening.
Maybe there's tension there and as you breathe in you can imagine it like butter melting.
Breathing in,
Allowing your hips to soften and your extremities all the way down to your fingers and toes,
Noticing maybe how your body has shifted already,
Your energy,
Noticing any sensations in your body maybe that want your attention.
Maybe you have a pain or an ache,
Maybe some way that your body wants to move or adjust and really just being present with that,
Maybe not needing to adjust unless it's absolutely necessary,
Just staying still for a moment,
Just resting in stillness,
Noticing the sensations,
Noticing what it feels like to allow the breath to enter in through the nostrils,
Maybe feeling that heat or coolness as it glides through your nostrils into your nose,
Reaching the back of your throat,
Filling your lungs,
Filling your belly,
Filling your entire body,
Noticing the mind.
I'm sure you've noticed,
Maybe it's had something to say already during this moment of stillness,
Just allowing the mind to experience thoughts as they arise and not attaching to them.
I like to think of my thoughts as something similar to the bubbles that arise from the bottom of a soda.
They come from seemingly nowhere and then where do they go?
Just knowing that the thoughts are not us,
Not ours,
They just simply are.
Most of the thoughts arising out of a necessity to remember to protect us and reminding your body and your nervous system that you are safe and your thoughts are not needed right now.
Just taking a moment to be with yourself in silence and accept whatever arises in your body,
Including the mind.
I'll leave you for a moment and watch the time and I will return to guide you back out of the meditations after a few moments have passed.
It'll be about a minute or two.
Really challenge yourself to be present and be still.
Gently bringing your awareness back into the present moment if you have wandered away.
Taking a moment to celebrate yourself for sitting and being present.
It's really courageous of you to sit in silence and allow whatever needs to come up to come up.
I thank you for sharing your practice with me today and I hope that the benefits of this meditation last throughout your day throughout your day.
I welcome you to set an intention as you go back into the normal daily routines of your life.
Thank you.
