Evening Meditation - Meditation For Busy Minds

Allow this session to invite some peace and calm to end your busy day. This session was recorded during a live group session. Includes practice of Sama Vritti breathing to help ease a busy mind. Includes a few minutes of silence to step into complete serenity. The session ends with an offer to drift to sleep or return to wakefulness.

Transcript

Okay so just making yourselves as comfortable as can be even if you need to wriggle your body a little bit even if it's just to make yourself 5% more comfortable you can do this session lying down or sitting whatever is comfortable for you in this moment and if you feel safe to do so you can now close your eyes take a moment to feel the surface beneath you against your body notice the connection between you and mother holding you and cradling you throughout this practice noticing the way your clothes feel wrapped around your body perhaps the pressure of the blanket against your body if you do have one on you at this moment if you are sitting down allowing your spine to be straight like a piece of string is pulled through your spine to the top of your head allow that spine to be straight but not too rigid you're lying down allowing your feet to be uncrossed allowing your feet to fall gently to the sides perhaps you'd like to put your hands by your sides or even on your belly this is a time for you to relax and unwind allowing all those scattered aspects of yourself that has been spread throughout the day to come back here into this moment right now a moment of self-care for your mind body and spirit gently becoming aware now of any sounds that come from in and outside of the space that you're in and just shift your attention from one sound to the next just a gentle observation no need to judge or name the sounds gentle awareness from one sound to another you you you now shifting your awareness to the sound of your breath hearing that flow as it enters your body through your nose and as it gently releases back out again the life force of breath entering and leaving the body bringing a sense of renewal with every new fresh revitalizing breath enters and any staleness or things that don't serve you to leave with the out breath allowing you to ease more and more in this moment notice the coolness of the breath as it enters your body and the warmth on the exhale breath by breath moment by moment easing you more and more in this moment take your awareness now to your belly allowing the breath now to expand the belly and then relax on the out breath perhaps you'd like to place a hand on your chest and on your belly just to ensure that your breath is moving through the belly and not the chest feeling that rise and that fall allowing you to be present now in this breath with thoughts drifting by just like clouds in the sky in this moment if you do notice that your mind is wonder in the storyline of thought be kind and gentle with yourself and gently bring yourself back to the breath and that inflow and outflow for the next few breaths you'll now practice some Samavritti breaths these breaths are in cycles or fall with an in breath a hold an out breath and a hold allow your your mind to connect to the count and the feeling of that breath allowing you to be present in this moment if you do find it difficult to maintain the rhythm of this breath go with whatever count is comfortable for you we'll begin just by expelling whatever air is in our body and then breathing in four three two one hold four three two one out four three two one hold four three two one in four three two one hold four three two one out four three two one hold four three two one in four three two one hold four three two one out four three two one hold four three two one in four three two one hold four three two one out four three two one hold four three two one in four three two one hold four three two one out four three two one hold four three two one in four three two one hold four three two one out four three two one hold four three two one continue with the breath counting in your own mind this rhythm maintain this rhythm for one more cycle and then returning to whatever breath comes naturally to you notice that breath now how you feel in this moment allow that breath to feel as though is expanding your whole body and then relaxing on the out breath your whole body flowing with the breath allowing you to relax more and more allowing you to relax your head shoulders your arms hands your back chest abdomen body region pubic region thighs calves and shins your feet including all your toes allowing your whole body to relax being one with the breath and that ebb and flow stay connected to the breath and the expansion of the body and then the relaxation of the body be here for a few moments and then I'll let you know when it's time to return you you you you you you you you you mmm notice the way your body feels if you decide you'd like to invite sleep into this moment allow yourself to drift away otherwise gently inviting small movements into the body wriggling the fingers and the toes moving the head from side to side and then whenever you're ready you can open your eyes