How to find peace and calmness Many times during our lives we may feel overwhelmed by the demands from our personal life and our work.
During this meditation today we will work with connecting with our essence,
In our core-self or true-self,
The place where we can always find that peace and that calmness that we yearn for.
Let me remind you that it is human to feel this way.
So be kind to yourself today during this meditation and always.
Right now I invite you to find a comfortable position,
Sitting in a way that you are keeping your back straight and your body is alert.
When you are ready I invite you to close your eyes,
Gently relax your gaze,
Either way is fine.
As we take together a deep breath we inhale deeply and exhale through the mouth so we can arrive today here to this meditation.
Remember you are in a safe place,
Everything is ok,
This time it is for you and for your well-being.
For a moment we will visit our body to make sure that there are no areas of tension.
So I invite you to direct your attention kindly to your body starting from your head and releasing any tension you may find in your face,
Perhaps between your eyes,
Your jaw,
Your neck.
And when you are releasing the tension you are maintaining that posture,
That sitting position that is in a dignified way you are sitting straight without forcing your body.
You relax the shoulders,
The belly,
Your hands,
Your legs,
Your feet.
Let them be as they are.
And together we welcome with kindness anything that may be present in the mind,
In the body or in our hearts.
When we welcome what is there we allow it to transition and move through our body,
Through our mind or through our heart.
So we can work with what we are feeling right now and invite you to bring your attention to your body sitting here.
Sense your body breathing and perhaps connect to your belly as your belly lifts up and down as you breathe.
You may repeat breathing in as your belly moves up,
Breathing out as your belly moves down.
Breathing in,
Breathing out.
Breathing in calmness,
Breathing out stress.
Breathing in tranquility,
Breathing out anxiety.
Breathing in peace,
Breathing out chaos.
Continue to repeat breathing in and breathing out as you breathe for a few seconds.
If there are any internal distractions like thoughts or feelings,
Notice them that allow them to pass and return your attention to your breathing and repeating.
Breathing in and breathing out and if it helps to add a positive sensation as you breathe in and breathe out a negative,
Go ahead and do that.
Remember that the calmness and tranquility that we yearn is always available in stillness,
In this stillness that you are connecting with right now.
When we feel overwhelmed,
We can take the time to pause so our minds and our bodies can slow down and arrive at this place that you have cultivated today throughout this meditation.
I invite you to stay for a few seconds repeating the phrases,
Breathing in,
Breathing out.
And at the sound of the bell,
Slowly return your attention to the room where you are and open your eyes when you are ready.
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