Research shows us that meditation is a great way to reduce anxiety and find relief from ruminating thoughts we may be experiencing.
Let's use meditation today as a relief for the COVID-19 related anxiety many of us are currently feeling.
Often meditation is interpreted as a complete emptying of the mind,
Sitting in complete stillness,
Leading many of us to think meditation is unobtainable.
In actuality,
It's a way to turn your focus inward,
Using your breath as the conduit for the mind-body connection.
Throughout this practice today,
Stay aware of your breath.
Your mind is going to move.
Take notice of these thoughts as they enter and leave your mind.
Acknowledge them when they come into your mind.
Let them go,
Turning the focus back to feeling your breath.
Let's begin.
Come into Sukhasana,
An easy,
Seated,
Upright position with your legs crossed.
Sit on a pillow or on your mat,
Whatever is more comfortable.
Use additional pillows as needed for support under your knees.
Relax your arms,
Resting your hands on your thighs or on your knees,
Palms down for grounding.
Gently close your eyes.
Relax your shoulders.
Relax your face.
Unclench your jaw.
Put space between your back teeth while relaxing your tongue.
Feel your breath.
Begin to bring awareness to your breath.
Notice the length of your inhale and the length of your exhale.
Be mindful not to hold your breath.
Simply allow it to move freely.
Always steady,
Always gentle,
Always without strain.
Begin to observe your body from bottom to top,
Part by part.
Anywhere you notice tension,
Imagine your breath going there and inducing relaxation.
Bring your awareness to the gentle breath as it enters and leaves the body.
Let go of that which you no longer need.
Now place one hand on your abdomen and one on your chest.
Notice if your chest is moving on your inhale or your exhale.
Relax the rib cage.
Focus on breathing solely with your abdomen for several breaths.
With ease and comfort,
Inhale and exhale.
Relax your arms,
Returning your palms to your thighs or to your knees as they were before.
Tune your focus into the cool touch of the inhale and the warmth of your exhale.
Gradually begin to deepen the inhalation and as you do,
Feel fresh vital energy enter through the top of your head,
Coming down your face and neck,
Into the spine and back to the abdomen,
Into the heart and down into the arms and hands,
Finally to the legs and to the feet.
The whole body fills with fresh vital healing energy.
Continue to breathe in this manner,
Slowly,
Deeply,
Mindfully.
When you are ready to be guided out,
Slowly bring your hands together at your heart center,
Gently resting your thumbs against your breastbone.
On your exhale,
Bow your head towards your chest.
Take a deep breath in.
Let it go.
On your next inhale,
Slowly lift your head back up,
Taking your gaze forward as you flutter your eyes open.
Rest your palms back onto your legs.
Thank you for taking this time to share your meditation with me.
Namaste.
