Welcome to this seated meditation.
Please find a comfortable position with your back upright,
Your hands resting gently on your lap and closing your eyes if you feel comfortable doing so.
Now,
Taking a deep breath in through your nose and slowly exhaling through your mouth.
Let's do this two more times,
Inhaling,
Exhaling deeply,
Slowly.
Perhaps one more time.
Now,
Bringing the attention to your breath and noticing the natural rhythm of your breathing.
Feeling the air as it enters,
Travels down to your lungs and then leaves your body.
There's no need to change your breath,
Just observing it as it is.
As you continue to breathe naturally,
Bring your awareness to your body.
Noticing any areas of tension or discomfort.
With each exhale,
Imagine releasing that tension,
Letting it melt away.
If your mind starts to wander,
Gently bringing your focus back to breathing.
It's normal for thoughts to arise.
Simply acknowledge them and let them go,
Returning your attention to the present moment by doing so.
Now let's take a few moments to scan the body from head to toe,
Starting at the top of your head and then slowly moving down,
Noticing any sensations that may arise.
Moving down to your forehead,
Your eyes,
Your cheeks,
And your jaw.
Continue down to your neck,
Shoulders,
And hands,
Noticing any areas of tension,
And if possible,
Allowing them to relax,
To soften.
Moving your attention to your chest,
To the back,
To the abdomen,
Feeling the rise and fall with each breath.
Continuing down to your hips,
Thighs,
Knees,
And legs.
Finally,
Bringing your awareness to your feet and toes,
Feeling the connection between the body and the ground.
Now,
As we begin closing,
Taking one more deep breath in and slowly exhaling.
When you're ready,
Gently opening your eyes and bringing your awareness back to the room.
Take a moment to notice how you feel.
Thank you for taking this time for yourself.
Remember,
You can return to this practice anytime you need a moment of calm.
