Meditation Monday 07.03.2023
Read along with the below guided meditation, or scroll to the bottom for links to simply listen along.
Let’s find a comfortable seat: in a chair, on the ground, on your bed, on a bench… Wherever you are. Let your feet find the ground, your hips relax into the surface supporting them, and allow the limbs to grow heavy. Let the shoulders ease down and away from the ears, as the spine lengthens away from the tailbone.
Stretch like a sunflower with your face releasing all worries from the day and tilting upwards to take in the light.
We will visit all five senses today, to really connect with this human vessel you inhabit.
Take a moment to breathe. Exhale deeply and loudly if you’re comfortable. A big, deep, sigh.
Feel the feet, legs and hips grow heavy. Like you’re holding a medicine ball, or a weighted blanket on your lap. Let all tension, and holding, release. Like a balloon in the wind, let go of controlling the muscles in the lower half of your body.
When you’re comfortable here, let the heaviness creep up the torso. Hugging the chest, shoulders, and arms with a warm, heavy, safety.
Safe in the awareness of yourself: the one person you can be your most yourself with.
Go easy. Love what comes up.
Breathing at your own pace, pause and listen to the sounds around you.
Like a microphone in an open field, let the sounds come to you. Birds, traffic, family stirring in the house, neighbours in their yard. Leaves rustling in the trees…
I’ll let you absorb this sense for a few moments in silence, in your own space.
Shifting awareness now, to taste.
Can you relax the jaw and let the tongue have its own space in the mouth. Is there a taste you can perceive? A favourite beverage left on the palette…Toothpaste, gum, the last meal?
What tastes are present – if any?
As this sense explores, are there any smells you can pick up on right now?
Is there a fresh breeze? A meal cooking? A warm beverage? A favourite hand lotion?
Sense into the smells available to you in the moment.
Breathing deeply now.
Blink the eyes open if they were closed. Taking in the ground in front of you.
Your own knees. Gosh what lovely knees we have. What does the floor look like in front of you? What texture is it? Is the room lit by sunlight or a lamp?
What else is in front of you? Take in your space.
Check in to the body. Is there a lightness here? A heaviness today? There is no judgement, just a loving awareness. How do you feel now that we have tapped into all of the senses?
Give yourself permission to feel all that needs to be felt right now. Held in the body, with a loving awareness of the self. How are you today?
Take another deep breath, and if you’re feeling it, give yourself a smile. You’ve take a moment to regulate yourself today – and that is a worthy accomplishment!
Thank you so much for practicing with me.
With Love,
Esta
Listen to the meditation on Spotify or YouTube instead:
with love , Esta 