Calm, Clarity, And Confidence Meditation With Soothing Music

Here we focus on the breath while allowing our thoughts and emotions to exist without engaging with them. This gives us a mental breath...a space to relax, even on the toughest days. This is one of the hardest things to do, so be gentle with yourself and you learn not to engage with every thought or emotion.

Transcript

Minutes to regain calm,

Clarity and confidence.

This is a breathing space practice that you can use anytime,

Anywhere to regain calm,

Clarity and confidence.

To begin,

Become physically still wherever you are,

Either lying down,

Sitting or standing.

Choose a posture where you'll be as comfortable as possible and gently close your eyes.

Bring your awareness to whatever is going on for you right now and give the weight of your body up to gravity.

Allow your weight to sink into the points of contact between your body and the floor,

The chair or the bed.

What sensations are there right now?

If you notice any tension or resistance towards painful or unpleasant sensations,

Gently turn towards them.

Accept them as best you can.

If you begin to tense around the breath,

Then let go a little bit more with each exhale.

Then soften even further into gravity.

Notice any thoughts as they arise and pass through the mind.

See if you can let them come and go without needing to identify with their content.

Observe them as if they were clouds in the sky.

Notice any feelings or emotions as they arise.

Can you let these come and go?

Include everything within your awareness.

Now allow your awareness to gather around the experience of the breath deep in the body.

Drop your awareness inside your breath and feel the different sensations in the front,

Back and sides of the torso.

Can you feel your awareness within the flow and movement of the breath?

Use the breath to anchor your awareness in the present moment.

Breathing in the body,

Noticing each inhale and exhale.

Each time you notice your mind has wandered,

Gently guide it back to the breath deep in your body.

Now gently expand your awareness to include your whole body.

Feel the weight and shape of the body as it sits,

Stands or lies down.

If you've got any pain or discomfort,

Make sure your awareness stays open.

Cultivate acceptance or acknowledgement for all of your experience.

Befriend it.

Your breath is now an anchor to your awareness in this present moment.

Noticing each inhale and exhale.

When you're ready,

Bring yourself back to this moment,

Your body.

And when you're ready,

Gently open your eyes.