Start by finding a comfortable seat or lay down on your back if that works best for you.
Use the best option for you that will support stillness and ease throughout this meditation.
If you're seated,
Allow your spine to be tall,
Your shoulders soft,
And your seat might be propped up slightly on a cushion.
If you're laying down,
A pillow under your knees might help create more ease in your lower back.
Once you're comfortable and still,
You can start by closing or softening your eyes.
Relax your jaw and face.
Become aware of your natural breath.
Even within this still shape,
Notice the subtle movement as your belly and chest gently expand and contract.
When slowing down to create stillness,
It's important to remember that as long as you're breathing,
The body will still find its own little ebb and flow in tune with the rhythm of your breath.
Just like your physical body,
Your mind will likely still have some movement as well.
Try not to be hard on yourself if your mind is full today.
We will just take some time to observe the thoughts and continue to bring the awareness back to exploring how the breath so subtly moves through the body.
So just as you are,
Take a few more gentle breaths now.
Now bring your awareness to any parts in the body that might feel tense or tight here.
It could be the fingers or toes,
The shoulders or the hips.
Maybe there's tightness in the face,
The forehead,
Brow or jaw.
Just notice.
Wherever the tension may be for you,
Get curious about the idea of softening that area,
Any amount.
If it doesn't feel natural to do so today,
That's okay.
Just come back to your breath.
If and when your mind starts to wander,
Try attaching words to your inhale and exhale.
You can do this out loud or silently to yourself.
On the inhale,
Repeat,
Breathing in stillness.
On the exhale,
Repeat,
Breathing out ease.
Continue that mantra as long as it supports your physical and mental well-being.
Breathing in stillness,
Breathing out ease.
Breathing in stillness,
Breathing out ease.
Breathing in stillness,
Breathing out ease.
Continue at your own pace or just simply breathe and be.
Breathing in stillness,
Breathing out ease.
Breathing in stillness,
Breathing out ease.
Breathing in stillness,
Breathing out ease.
You notice the quality of your breath.
You don't need to change anything.
Just be curious and observe.
Keeping your eyes closed or soft,
Start to bring your awareness back into the space around you,
Noticing any sounds or vibrations in the room.
Now shift that awareness to your physical body.
Observe the parts of the body that are supported by the floor or wherever you happen to be.
The grounding support of your body just as it is.
No need to move or adjust yet.
Take a few more slow,
Easy breaths.
Observe how you feel in the physical body.
Now observe how your mind feels in this moment.
Maybe you notice a difference from when we started this meditation and maybe today you don't.
Neither observation is right or wrong,
Better or worse.
Trust that you've received exactly what you needed today.
Whether there's a noticeable state of ease in the body or mind or not,
Take a moment to silently thank yourself for showing up and being still.
Whenever you're ready,
You can start to wiggle your fingers,
Blink your eyes open and take any sweet little movements that support a gentle wakefulness to continue with whatever your day has in store for you.
And as you do continue on with your day,
You can keep coming back to your breath in moments of overwhelm or chaos.
Please revisit this meditation whenever you need an extra reminder that stillness is always inside you and it doesn't take a lot of time or effort to create this stillness and ease for yourself.
Namaste.
