This is a breathing meditation that you can use to regain calm,
Clarity and confidence.
To begin,
Become physically still,
Either lying,
Sitting or standing.
Choose a posture where you'll be as comfortable as possible and lightly close your eyes if that is safe.
Bring your awareness to whatever is going on for you right now.
Allow gravity to support the weight of your body.
Let yourself become heavy,
Sinking 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 allow them to be.
Accept them as best you can.
If you begin to tense or tighten the breath,
Then let go a little bit more with each out-breath.
Soften into the space further.
Let gravity take control.
Notice any thoughts as they arise and enter and exit the mind.
See if you can let them come and go without needing to become attached to their content.
Gently observe them as if they were clouds drifting by.
Notice any feelings and emotions that may arise.
Can you also let these come and go?
Can you be gently and kindly distant from all the thoughts and sensations you are experiencing?
Allow them to rise and fall like the breath,
Come and go like the breath.
Now bring your awareness more closely to the experience of the breath deep in the body.
Notice the breath in the nostrils and follow it to the chest.
Keep following it downwards and feel the different sensations in the front of the body,
The back of the body and the sides of the torso.
Use the breath to anchor you in the present moment,
Breathing in the body,
Noticing each inhale and exhale,
Again and again,
Fully steeped in awareness.
Each time you notice your mind has wandered,
Gently guide the mind back to the breath.
Now return back to the awareness of the whole body.
Feel its weight and shape as it sits,
Stands or lies.
Feel the points of contact with the surface beneath you once again.
Affirm that you will carry this awareness and acceptance with you beyond this practice,
Applying it to all of your life experience.
Allow awareness to support you through all the sensations and events,
Pleasant and unpleasant.
Use the breath to anchor your awareness in the present moment,
Away from the past,
Not in the future,
But in the space of now.
Now breathing,
Breathing in,
Breathing out,
Again and again.
When you are ready,
Go about your day with awareness and gentle,
Kindly acceptance.
Keep allowing the breath to be your guide and support.
Thank you for practicing with me.
