Hi,
This is Stephanie Boxerbaum.
Thank you so much for meditating with me today.
Have you ever had a day where it's finally the end of the day,
You're beginning to wind down,
You're trying to have a relaxing evening,
And yet your mind is just on fire,
Continuing to think about what happened during the day,
What's gonna be happening tomorrow.
Sometimes we just wanna take a moment to get centered,
A way to find that still place so we can ease into our evening,
Have a peaceful night's sleep,
And get on with it,
Getting ready to move on to the next day.
So let's find a comfortable seat,
Whatever feels comfortable to you today.
Maybe you feel like laying down.
Maybe you wanna do some mindful walking.
Really,
This time is all about you and what feels safe and what feels comfortable.
So I invite you to take a few moments to just see what feels good to you for right now.
Gently closing your eyes or having a mindful gaze if you're doing mindful walking.
Taking a deep breath in and a gentle exhale out.
Letting go of whatever you were doing right before now and certainly letting go of what's going on in your mind.
Letting go of what's going on in your body right now.
Letting go of what's going on in your mind right now.
Letting go of what's going on in your mind right now.
And certainly letting go of whatever you plan to do afterwards.
And just taking a few moments here to allow yourself to add some mental focus.
Picking an anchor that works for you,
A focus perhaps on the breath,
Maybe it's on a sound.
And this will serve as your anchor to continue to come back to when the mind feels a little bit restless.
So knowing that we aren't trying to meditate so we can stop the thoughts from coming in,
More just allowing ourselves some moments of space,
Letting the thoughts come in like clouds,
Letting them pass by and gently coming back to our anchor.
So what this can look like is just,
Let's say you're picking the breath,
Gently focusing in on the rise and fall of the breath.
If that seems hard to come by,
You can place your hands on your belly and just watching the rise and fall of the belly.
And we'll just practice here for a little bit.
Thoughts may come in,
Might be reminded of something that happened earlier or something that happened earlier in the day.
And that's okay,
Just gently letting that float by and coming back to the breath.
I'll mind our time here.
Just allowing yourself some time to focus,
Center,
And have some stillness.
You may notice an influx of thoughts that comes and goes.
Keep gently coming back to the breath or the anchor of your choice.
Letting go.
Letting go.
And giving yourself the support that you need right now.
And on this next inhale in,
We'll practice with a phrase that's seemingly a well-wishing.
So maybe let's say today,
You're not feeling as much ease as you'd like.
You can practice with the phrase saying,
May I feel ease.
May I feel ease.
And I welcome you to pick whatever phrase really works with you today.
Every day,
Every meditation is different.
So maybe you might need a little bit of energy or maybe you're looking just for some deeper relaxation and letting go of whatever happened for today.
And just picking the phrase that works for you and we'll stay with that for this next little bit here and all mine the time.
Just silently repeating to yourself using the phrase you've picked at whatever cadence and timing you would like.
And in some ways,
Using a phrase can also act as an anchor.
So if perhaps on a day,
Coming back to the breath feels challenging,
You can always come back to the phrase.
So using the example of may I feel ease,
When the mind wanders off,
You can just simply come back to the phrase you picked.
And we'll stay here for these next few moments in silence.
Now taking a deep inhale in and another gentle exhale out.
I wanted to share a reminder that you are always enough as is.
So no matter how your day has gone,
What you're looking to accomplish,
At the heart of it,
At the heart of it,
You are enough as is.
Taking these next few moments to gather the calm and stillness that you're cultivating,
Setting an intention for the rest of the evening.
Whatever feels right today.
Beginning to move your fingers and toes,
Coming back to the surroundings of wherever you are.
And when you're ready,
Gently opening your eyes.
Thank you so much for meditating with me today.
I hope you have a wonderful evening.
Thank you.
