This short meditation is for those moments when your body feels as though it's been under stress for too long.
Cortisol is often called the stress hormone,
But it isn't something we need to fear.
It plays an important role in helping us wake up,
Respond to the challenges of life,
And find the energy we need.
But when life feels demanding,
The body can sometimes stay on high alert.
For the next few minutes,
There is nothing you need to fix.
This is an opportunity for you to pause and create the conditions for your body to begin settling.
Find a comfortable position.
Sitting.
Even standing.
Close your eyes if that feels comfortable.
Or lower your gaze.
There is no right or wrong.
Begin by noticing the support underneath you.
Feel your feet against the floor.
Your body against the chair.
The surface beneath you.
And allow yourself to be supported.
By whatever is holding you up.
Notice that you are here in this moment.
You don't need to think about everything that has already happened today.
You don't need to prepare for everything that might happen next.
Right now,
You only need to be here.
Take a breath in through your nose.
And breathe out through your mouth.
And again.
Breathe in.
.
.
Breathe out.
Allow your breathing to return to its natural rhythm.
Notice the air entering and the air leaving in its own way.
As you breathe out.
See if you can lay out the exhale.
To become just a little slower.
Not forced or strained.
Just a soft and steady release.
Stress can sometimes show up as tension in your body.
You may notice it in your jaw.
You know how shallow it is?
Cheers.
Stomach.
For your hands.
And you don't need to make the tension disappear.
Simply notice where your body may be holding on.
Just feeling the areas of tightness.
Bring attention to your jaw.
Allow your teeth to separate slightly.
Let your tongue relax.
Notice your shoulders.
Maybe they can soften.
By just 1%.
You don't need to push them down.
Just say.
Allow your hands to rest.
Let your fingers loosen.
Feel the weight of your arms being supported.
Move your attention towards your belly,
Your stomach.
Notice any movements created by your breath.
You don't need to change anything.
Just simply feel your body breathing.
Your body has been working to protect you.
It may have been responding to pressure,
Uncertainty,
Worry,
Or simply having to do too much.
You don't need to be angry with your stress response.
For these few moments,
You can let your body know.
That it doesn't need to work quite so hard.
Quietly say to yourself.
In this moment,
I am safe enough to pause.
Breathing in,
I am here.
Breathing out,
I can soften.
Again,
I am here.
I can soften.
If your mind begins planning,
Worrying.
Or returning to your list of things to do,
It's all okay.
You haven't done anything wrong.
Notice where your mind has gone and gently return to the support beneath you or your breath.
Return to the feeling of breathing out.
You don't have to solve everything right now.
You don't need to force yourself to feel calm.
You are simply offering your body a few quiet moments without another demand being placed upon it.
Now you can lower the comfortable breath in.
And allow your out-breath to be slow and easy.
Notice the sounds around you,
Nearby sounds.
Further away.
And perhaps the smallest sound you can hear.
Notice the air on your skin.
The clothing against your body.
Feel the surface beneath you.
Take a moment to notice how you feel now.
Just scanning your body.
You may feel calmer.
You may simply feel a little bit more present.
With what's around you and with your body.
Either is all okay.
This practice isn't about controlling cortisol or forcing your stress to disappear.
It's about giving your mind and body a pause from being constantly on alert.
Take one final comfortable breath in.
And gently let it go.
Begin moving your fingers and your toes,
Become aware of the room around you,
The space around you.
And whenever you are ready,
You can open your eyes or lift up your gaze.
And as you return to your day,
See if you can take one thing at a time.
Your body doesn't need to be calm every moment.
Sometimes it simply needs a few moments when it is allowed to slow down.
