This meditation will help you reset,
Come out of the anxious feelings that are stirring inside and help you return back to a state of calm,
Peace and presence.
So find yourself a comfortable seated position where you can take about five minutes to reset yourself.
And as you find yourself in your seated position,
Whether it's on the couch or in a chair,
Take a moment to close down your eyes.
And as you close down your eyes,
Take a few cycles of breath where you're just noticing the way that your breath is moving through your body right now.
Just noticing the expansion and contraction of your breath and whether it's quick and short or long and open,
Do your best not to judge it.
Just witness for a moment.
Now as you witness your breath,
You might be able to witness tightness in your body as well.
So as you continue to breathe in your natural state,
Allow your body to soften a bit.
And in that upright seated posture,
Let your entire body relax around your spine.
Let your shoulders drop.
Let your jaw relax.
Maybe even taking a little bit of space between the up and the upper and lower row of teeth,
Allowing your jaw to fully relax and soften.
Doing the same with all of the muscles that surround your eyes.
That space right between your eyebrows,
Allowing that space to soften as well.
And as you allow that space to soften the space right between your eyebrows,
Imagine that peace,
That softness,
That relaxation and ease moving through permeating the skull and surrounding and coating the brain with a sense of safety,
Comfortability,
Rest,
Peace.
We'll take a few cycles of breath here to allow our system to reset.
And the way that you'll move through this breath is by taking a nice big deep breath in through your nose and coming to the top of your breath and then just sipping in a little bit more.
And as you exhale,
You'll exhale through your mouth and allow it to easily exit like a sigh of relief.
So let's synchronize our breath together taking a nice big deep breath in and a big deep breath out.
Nice big deep breath in through the nose,
Fill yourself all the way up.
Sipping a little more.
And then open mouth exhale.
Allowing that breath to easily exit.
And again,
A nice big deep breath in.
Sipping a little more than open mouth exhale sighing out releasing,
Relaxing,
Letting your exhale really come to full completion.
Another big deep breath in.
A little more at the top.
And open mouth exhale sighing out.
Clearing,
Releasing,
Settling into the body.
You'll take a moment and place your hands on your body intuitively.
Maybe placing your palm on your sternum and on your low belly.
As you place your palms on your body,
Let it signal to your body that it's time to return back to a place of presence.
So as you return back to a place of presence,
You might invite your senses to come on board.
Noticing one thing that you can hear.
Maybe noticing the subtle smells in the room.
The taste in your mouth.
Letting the shoulders relax the belly soften and noticing the way that the cloth from your clothes rests on your skin or the temperature of the air,
The heaviness of your body seated here now.
And as you allow your breath to gently move through,
Return back to the state of presence.
Give yourself a moment to detach from anything outside of your body,
Your breath,
Your heartbeat,
Senses,
The now moment.
As you continue to hold your hands on your body,
You might speak forth a simple phrase into your system.
Like almost creating a code for your body to hold on to.
It might be a short phrase,
Like I am present.
It is safe for me to relax.
I am enough.
I am capable.
I am still.
I am at peace.
Adding any other words into your body that you'd like here.
Imagine almost planting this phrase in the center of your heart.
As you breathe and allow yourself to remain in stillness,
You might notice the gentle rhythm of your heart moving in you.
And as you notice that rhythm,
Know that your intentions are pumping through your veins.
So that as you close your time here,
You can walk through your moment to moment experience with a new frequency,
A new energy,
A new vibe that is more resonant to the truth of who and what you are.
We'll conclude our time with a few deep breaths,
Taking a nice big deep breath in and a big deep breath out.
Good.
We'll inhale for 4,
3,
2,
1 and pause for 2,
1 and exhale for 6,
5,
4,
3,
2,
1.
Again,
Big deep breath in for 3,
2,
1.
Pause 2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Big inhale for 3,
2,
1.
Gentle pause 2,
1.
Slow exhale 6,
5,
4,
3,
2,
1.
Big deep breath in for 3,
2,
1.
Pause 2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Allow your breath to return back to its natural state.
Gently breathing in and out.
When you feel ready,
Gently allow your eyes to flutter open.
Maybe let your gaze stay soft for a few moments,
Taking a few breaths to yourself till you feel ready to move into the next portion of your day.
