Hello,
This is Amy Ruthie,
And this is a meditation to help regulate your nervous system and bring you into the present moment.
So start by getting as comfortable as possible.
You can sit upright or lie down,
Whatever is most comfortable for you.
And start by noticing the sounds around you.
Just noticing,
Just witnessing.
Maybe you hear birds chirping,
Maybe some traffic noise in the background.
Just noticing,
Bringing yourself into the present moment.
And now shifting your awareness to the smells in the room.
Maybe a meal that you cooked earlier,
Maybe a candle.
Just noticing the smells around you.
Now bringing your awareness to the tastes in your mouth.
Maybe the meal that you ate earlier,
Maybe toothpaste.
Just noticing.
And now bringing your awareness to the parts of your body that are making contact with the surface beneath you.
Maybe your sitz bones,
Maybe your ankles,
Your back.
Just noticing the points of your body that are making contact with the surface beneath you.
Bringing your awareness there.
And now shifting your attention more inward.
And noticing how you feel inside right now.
Maybe you're feeling a little nervous,
Maybe excited,
Maybe a little agitation.
No wrong answers here.
Just noticing how you feel inside right now in the present moment.
And now bringing your awareness to your breath.
As you inhale,
Noticing how the air expands deep into your lungs.
And as you exhale,
The lungs contract.
Bringing your awareness to your lungs and your ribcage.
Just noticing how it expands as you inhale and contracts as you exhale.
Bringing your awareness here to the ribcage and the lungs.
Noticing expansion as you inhale and contraction as you exhale.
And we'll stay here for a few moments and I'll guide you back.
And please note that it is completely normal if your mind wanders.
It's very normal,
Very natural for your mind to wander away to the future or the past.
And every time you notice that your mind has wandered,
Just gently guide yourself back to the expansion and contraction of your lungs and your ribcage as you inhale and exhale.
So I'll leave you here for about a minute to focus your attention on your breath and I will gently guide you back.
So here we go.
And now gently bringing your awareness back to the room that you're in.
Keeping your eyes closed here.
Bringing yourself back to the present moment.
Noticing again the points of your body that are making contact with the surface beneath you.
And then bringing your awareness inward again and noticing how you feel now.
Do you feel a little different?
Maybe a little lighter?
Maybe calmer?
Maybe more clarity?
Noticing how you feel now versus when you first started.
And we'll conclude this meditation with one om.
Please feel free to sing along or you can whisper sing or om silently.
All options are fine.
So we'll inhale and exhale together.
Just breathing one time.
Inhale.
And exhale,
Sigh it out.
Breathing for om.
Om.
And thank you so much for practicing with me today.
I encourage you to return to this meditation daily to help you begin your meditation practice.
Namaste.
