Sometimes our own thoughts can just seem to take over.
I'm not good enough for this.
I hate my thighs.
Were they laughing at me?
Why?
Everyone else my age has their life figured out.
I've got to work harder.
I should be doing something productive right now.
I'm falling so far behind.
Do I remember to take the garbage out?
Wow.
Did I look?
Who told me to do that?
We find it hard to focus on the next best something because so much is occupying the space of our mind.
I just need to get out of here.
I just need to get out of here.
Everyone else my age has their life figured out.
I look completely ridiculous today.
Why can't I just be happy with how I look?
So in order to calm down the thoughts in our minds,
We just need you.
To breathe.
Take a deep,
Full breath in.
Fill your belly.
Fill your belly some more.
And really.
Letting go of all stress,
Worry.
Or attention.
In order to slow down.
All of the thoughts that are running around in our minds.
It is so important.
That we allow ourselves to breathe.
And become mindful.
Of what is going on inside.
How we're actually feeling in our bodies.
So I invite you to just get super comfy wherever you are.
Place your feet flat on the ground.
And notice.
Pressure.
They make on the floor.
And breathe.
Simply notice your breath.
The rise and fall of your chest.
If you find that your thoughts are still continuing their symphony.
That's okay.
Just turn your attention.
To your breath.
And let's deepen our breathing.
With a three-count breath.
Let's inhale through the nose for 3.
One.
Hold for three.
Cheers.
One.
And exhale through the mouth.
4,
3,
Inhale,
4,
3.
Hold for three.
And exhale for three.
Once more,
Inhale for three.
Hold for 3.
And exhale for three.
.
.
Perfect.
Now I invite you to simply breathe naturally.
Allow yourself to drop into a place of stillness.
Simply watch and observe your breath.
Take notice of any sensations that you are currently feeling.
Do you feel a bit chilly?
Or hot.
Where do you feel the temperature on your skin?
On your arms,
On your face.
Somewhere else on your body.
You Allow yourself to turn your attention.
To how you are feeling.
And remember.
We forget to sit in stillness.
But this is one of the greatest tools we have.
To reconnect to self.
To slow our mind.
And simply remember.
That we.
Are here.
Now.
There's no sense in having one foot in the path.
And one foot in the future.
Has been.
You're nowhere in the present.
So I invite you to just continue to breathe.
With deep,
Full inhales.
And long,
Slow exhales.
Allow whatever thoughts arise.
To arise.
And let them go.
Do not hold tightly to anything.
Continue to come back to focus.
On your breath.
As we continue to sit in stillness together.
I invite you to do a body scan.
Starting with your feet.
Take notice of any sensation.
And your feet.
Any feeling,
Any numbness.
Any emotion that you might feel.
Connected to your feet.
And as you scan each part moving up.
Through your body.
All the way to your crown.
I invite you to just notice.
Notice however you feel.
And I invite you to thank.
Each part of your body.
For the work that it does.
To keep you here.
Now.
Thank you,
Fi.
For all you do.
Keep me here.
No.
And breathe.
Move to your calves.
Breathe.
And notice.
Thank you,
Calves.
For all you do.
Protect my hair.
Now.
And move to your knees.
Oui.
And notice.
Thank you,
Me.
For all you do.
Keep me here.
Now.
And breathe.
And move to your side.
Noted.
Thank you,
Eyes.
For all you do.
To keep me here.
Now.
Take a deep breath.
And move to your belly.
Notice.
Thank you,
Valley.
For all you do.
To keep me here.
Now.
Breathe and move to your hands.
Your fingers.
Notice any sensation.
Thank you,
Hand.
For all you do.
Keep moving.
Now.
And breathe.
And move to your forearms.
Notice.
Any sensations.
Or feelings.
And breathe.
Thank you,
Four Arms.
For all you do.
Keep me here.
Now.
And move to your upper arms.
Notice any sensations.
Any temperature changes.
Thank you,
Upper Arms.
For all you do to keep me here.
Now.
Move back into your chest,
Space around your heart.
Breathe and notice.
And attention.
And you sense a flow.
Or rhythm.
Thank you,
Heart.
For all you do to keep me here.
Now.
And turn your attention to your shoulders.
You may want to circle your shoulders or simply lift them and lower them.
Allowing them to relax more deeply.
Notice.
Any sensation.
In your shoulder.
And breathe.
Thank You Shoulder for all you do.
To keep me here.
Now.
And move to your next.
You may want to turn your head.
Circle your head or turn it from side to side.
Notice any sensations.
In your throat.
And breathe.
Thank you,
Throat.
And thank you,
Voice.
For all you do.
To keep me here.
Now.
And move your attention to your head.
Allow your jaw to fully relax.
Notice any sensations in your nose.
Or eyes or ears.
Allow yourself to fully relax.
Thank you,
Hen.
For all you do.
Keep me here.
Now.
And I invite you to focus on the crown of your head.
The top of your head.
That connects you between heaven and earth.
And breathe.
Remind yourself that it is okay.
For your mind to slow down.
For your thoughts to still.
Thank you Crown for all you do.
To keep me here.
Now.
Know that any moment.
Of any day.
Any hour,
Any second.
You have the right.
To slow down.
Take a few deep breaths.
Remember that you are human.
And that you have the right to be here.
Now.
So trusting and knowing you may always return to the space of stillness.
I invite you to notice the surface that you're sitting on.
Turn your head side to side.
Wiggle your fingers and toes.
And when you're ready.
Open your eyes.
It is within your power.
To slow your mind.
So I thank you for practicing with me today.
It is always my honor and my privilege.
