Hello everyone,
This is Amanda and I'll be guiding you through today's meditation practice.
This meditation practice is designed for any time of the day or evening when you just need a little recharge or a little pause.
You can find a nice comfortable seated position sitting on a chair,
A couch,
Or the floor.
You can either plant both your feet onto the ground or find a cross-legged position.
However you sit,
Find yourself nice and comfortable,
Ready to tune in and spend a few minutes or moments in your inward landscape.
You can place your hands either palms up or palms down on your thighs and then either close your eyes or allow your gaze to be soft and away from anything that can draw your attention,
Like a phone or a computer.
Draw your shoulders up towards your ears and then down your spine,
Creating length through the spine.
And then draw the crown of the head ever so slightly towards the ceiling.
As you arrive here,
We'll take a couple of nice deep inhales and exhales all together.
So deep inhale breath in through your nose and then as you're ready,
Sigh it out through your mouth.
Twice more just like that.
Deep inhale breath.
And then as you're ready,
Sigh it out through your mouth.
One more just like that.
Deep inhale breath.
And then exhale,
Sigh it out through your mouth.
Allow yourself to return to the natural rhythm of your inhale and exhale,
Feeling the breath come into the body and out of the body.
Feel the sensations of the air on your nostrils as it comes in and out of your nose.
Feel the chest expand and contract as you inhale and exhale.
Feel your belly expand and contract as you inhale and exhale.
Settling into the rhythm of your breath here and just feeling the experience of being a living,
Breathing human.
We'll continue these nice deep inhales and exhales while shifting your awareness to your body.
I'll invite you to tune in to how the body feels in this moment.
One way in which I like to do this is to do a little body scan,
Starting at the crown of the head and making my way all the way to the tips of the toes.
Just observing what's happening in your body today.
Noticing places of high energy,
Low energy,
Tightness,
Tension.
There is no right,
There is no wrong,
There is no good,
There is no bad.
There just is what is in your physical body today.
Just observing,
Paying attention,
And tuning in.
As you notice what's happening in the body,
If your body is craving any small movements or wiggles,
You can allow that to happen,
To come forth.
We'll spend a few more moments here,
Just observing what's happening in the physical body today.
As you're ready,
Shifting your awareness from your physical body into your mind,
To your mental space.
I like to plant my awareness in that third eye center,
That spot in the middle of the forehead,
Between the eyebrows.
Just tune into what's on your mind today.
Anything that you're thinking about,
Appointments or meetings that you have,
Things that you need to do.
The idea here is not to try to make your thoughts go away,
But simply to acknowledge them.
Let them know that you see them,
You hear them.
With this,
We hope that they begin to settle.
Just taking a few moments to observe and acknowledge what's happening in your mind.
Once again,
A gentle reminder that there is no good,
There is no bad,
There is no right,
There is no wrong.
There just is what is for you today,
In this moment.
Continuing to breathe nice,
Deep inhales and exhales as you tune into your mind,
Your thoughts,
Observing what's happening in your mind today.
And then I'll invite you to set an intention to take with you after your practice for the rest of your day.
This can be a word,
A thought,
A feeling,
A short sentence,
Anything that you would like that would serve you.
And I'll take a few more moments here,
Allowing your intention to settle,
To plant like a seed within you.
And then I'll invite you to bring your hands in prayer position,
Thumbs facing in towards your chest.
Bow your chin ever so slightly towards your fingertips and just take a moment to express gratitude for the people,
Places,
Things and circumstances that have allowed you to be here today,
Tuning into your mind,
Your body,
Taking this beautiful moment of pause.
And then as you're ready,
Begin to rub your palms together,
Creating friction and in turn heat between them.
Once you've got some heat created,
You can bring one palm and then the other over top of your eyes and just feel the warmth and comfort of your hands on the skin of your face.
And from here,
This is how I like to come back to the space around me and begin to open my eyes.
You can open your eyes in this nice,
Safe,
Warm,
Dark space.
And then slowly begin to part your fingers,
Allowing the light in slowly and gently.
As you're ready,
You can begin to release your hands.
Come back to the space around you,
Taking in the sights,
The sensations,
The sounds,
The smells.
Being slow and gentle as you reawaken to your physical world around you.
I hope that you can take forward this moment of peace into the rest of your day.
Thank you so much for practicing with me here today and I will see you next time.
Namaste.
