Welcome to this meditation for finding stillness during a busy day.
I invite you to find a quiet space,
Either seated or lying down.
Make any adjustments you need to so that your body and mind can begin to find stillness.
Take a moment to close your eyes and bring your attention inwards.
Allow your breath to flow naturally without trying to change it or just noticing the breath flow.
Begin to observe where you might be holding any tension or unconsciously contracting muscles within the body.
On each exhalation,
Send your breath to these areas to allow them to release.
As you continue to breathe,
Let your focus rest gently on the sensation of your breath.
Notice how the air feels as it enters your nostrils,
Travels down your throat,
And fills your lungs.
Observe the rise and fall of your chest and belly with each in-breath and out-breath.
Invite your breathing into every point of your body.
As you breathe in,
Imagine your breath reaching every corner,
Every cell.
Feel your breath washing over you like a gentle waterfall,
Bringing a sense of calm and relaxation.
As you are breathing,
You may notice your mind formulating thoughts,
Maybe revisiting your busy day or even judging your practice.
See if you can observe these thoughts with kindness and compassion.
Allow yourself to let them go,
Gently bringing your attention back to that rise and fall of your breath.
With each breath out,
Feel your body sinking deeper into relaxation.
With each breath in,
Imagine a sense of calm filling your entire being.
Give yourself this space to nourish your mind and body so that you can show up as your whole self for the rest of your day.
If you notice a challenging thought arise,
Allow your breathing to grow even deeper and more resonant throughout your body.
Watch any reactions that your body might have to your practice,
Any small impulses,
States of being.
Observe these without any judgment,
Holding them with kindness and lightheartedness.
Take a moment to deepen your breathing.
Inhaling slowly and deeply through your nose,
Filling your lungs completely.
Holding that breath for a brief moment,
Then exhaling out slowly,
Letting go of any tension or stress.
Repeating this a few times,
Feeling your body relax more with each exhalation.
Now focus on the pattern of your breath.
Notice the subtle pauses between each inhale and exhale.
Pay attention to the smooth transition of your breath,
The effortless flow of air in and out of your body.
Imagine with each inhale you are breathing in peace and tranquility.
With each exhale you are releasing tension,
Stress,
Or worries.
Feel your body becoming more and more relaxed with each breath.
If your mind starts to drift again,
Bring your focus back to the sensation of your breath.
Take this time to simply be.
There is nothing you need to do or achieve right now.
Allow yourself to embrace this moment of stillness and tranquility.
As we approach the end of this meditation,
Take a few more deep breaths.
Inhaling all the way,
And exhaling out slowly.
When you feel ready,
Begin to bring your awareness back to the room,
Wiggling your fingers and toes.
Take a moment to appreciate the stillness you have cultivated within yourself.
Carry this sense of calm with you as you go about the rest of your day.
Thank you for practicing with me.
