Make yourself comfortable sitting or laying down for this short meditation.
Take the position you will be most relaxed in.
Begin by sensing your breath.
Experience your breath in any way that you can.
Your breath as it enters your nostrils,
Your throat,
Your lungs.
Experience the rise and fall of your breath.
Now shift your awareness to your feet.
Feel your feet.
Begin to scrunch up your feet,
Squeezing the toes in and bringing tension into your feet.
Feel that tension rising as you inhale and then release and relax as you exhale.
Repeating that,
Squeeze your toes,
Bunch up your toes,
Feeling the tension rise as you breathe in.
And letting it all go as you breathe out.
Once more,
Breathing in,
Squeeze your toes,
The tension rising and releasing as you breathe out.
Now bring your awareness to your hands,
Feeling your hands.
And beginning to tense your hands,
Making fists with your hands.
Breathing in,
Feel the tension rise.
And breathing out,
Let go and relax,
Releasing the tension.
Breathing in,
Make your hands into fists and squeeze.
Breathing out,
Let go and relax.
Once more,
Breathing in,
Squeeze your hands,
Feeling the tension rise and letting it go as you breathe out.
Now shift your awareness to your face,
Feeling your face,
Your forehead,
Your cheeks,
Your nose,
Your mouth.
Feeling your face,
Your forehead,
Your cheeks,
Your chin and your lips.
And begin to scrunch up your face as if you just bit into a sour lemon.
Inhaling,
Continue to squeeze your face,
Scrunching it up.
And as you exhale,
Release and relax.
Inhale and squeeze,
Scrunching up your face,
Feeling the tension that you create and letting it go as you breathe out.
One more time,
Scrunch up your face as you breathe in,
Feeling the tension in your face and your jaw,
Maybe your neck and shoulders as well.
And letting it go as you breathe out,
Feeling your body relax.
Now begin to tense up all three of those areas and maybe other parts of your body as well,
Bunching up the toes and the hands and the face.
And breathing in,
Feeling the tension in your body.
And as you exhale,
Let go of that tension,
Send it out.
And a second time,
Scrunch up your body,
Squeeze and put tension there on purpose.
Inhaling and holding and then exhaling to let it all go.
One last time,
Inhale and squeeze your body as you exhale,
Letting it go.
One last time,
Inhale and squeeze and hold.
Feel the tension rising.
And as you breathe out,
Let it all go.
As you inhale,
Feel your body relax.
And as you exhale,
Feel your body relax even more.
Breathing in,
Your body relaxes.
Breathing out,
Your body relaxes more.
Notice the stillness that you've created in your body.
Slowly begin to bring some movement back into your body,
Moving your toes and your fingers slowly.
Blinking your eyes open and closed a few times.
And then slowly getting up and continuing on with your day.
