This is Kelly Barrett of Luxumbra.
This meditation will help you release any tension and anxiety and it'll help you expand your awareness.
To begin,
Find a comfortable position either seated or lying down,
Whatever way is comfortable for you.
If you're seated,
It's helpful to have both feet flat on the floor and to have your head and neck in alignment with your spine.
Once you've found your comfortable position,
You can close your eyes or you can lower your gaze,
Maybe find a spot on the ground to focus on and try to maintain that focus.
And then grounding in with your five senses.
Notice the seat beneath you or the ground beneath you.
Notice what else you can feel or touch,
Maybe noticing the texture of your clothing,
The temperature of the air around you.
Notice what you can hear.
Hearing the music and my voice.
Taking a deep breath and noticing if there's anything you can smell or taste and maybe acknowledging that you are safe right here,
Right now,
In this moment.
I encourage you to say to yourself or out loud,
I am safe right here,
Right now.
And then bringing your awareness to your breath.
At first,
Allowing your breath to be natural,
Simply placing your awareness on each inhale and exhale.
Finding your own rhythm with your breath,
Allowing each breath to be as full as it wants to be.
Your mind may wander off and that's okay.
Simply acknowledge the mind wandering and then choose to return your focus to your breath.
As you focus on your breath,
You may notice that it naturally begins to lengthen or deepen.
So just allowing each breath to be as full as it wants to be.
And then when you're ready,
Taking about two or three full deep breaths.
Deep inhale through the nose,
Big exhale out through the mouth.
It's okay to make your exhale loud,
Really let go of any tension with the exhale.
And then allow your breath to return to its natural rhythm.
Find to wander off to your safe place.
Maybe it's a place out in nature,
A real place that you've been,
Or an imaginary place.
You imagine looking down at your feet and you see them in your safe place.
You imagine looking around your safe place.
Notice what else is there with you.
Animals or other people.
Are there any other comfort objects like pillows or blankets?
And now you imagine yourself lying down out in nature in your safe looking up at the sky above.
It's a mostly clear blue sky with a few clouds rolling by.
You can feel the warmth of the sun on your skin.
And maybe there's a slight breeze.
And if you have any anxious thoughts or negative thoughts,
Acknowledge those thoughts as they arise.
And then allow the wind to take them away.
To let them go without attaching to them.
Each time a thought arises,
Acknowledge it.
Let it float away on the wind,
Like the clouds rolling across the sky.
And then come back to your breath.
Releasing any tension or anxiety.
Imagining all tension or unneeded energy from body,
Mind or soul.
Releasing and remaining in this meditative space a little while longer.
And then I'll bring you back to the present moment.
Now bringing your awareness back to your breath.
Taking one or two more full deep breaths in through the nose,
Out through the mouth.
Big exhale out through the mouth.
And regrounding with your five senses.
What can you feel?
What can you hear?
What can you smell or taste?
And when you're ready,
There's no rush.
You can blink open your eyes and reconnect visually to the space you're in.
