Welcome to a mini moment of mindfulness to reduce stress with creative wellness.
Thank you for joining me today.
My name is Amy and I will be your guide.
Please always grant yourself grace and pause at any time should you feel uneasy or uncomfortable.
Take a moment to tune into your body and the space you're in and make sure you feel safe.
When you are ready,
Remember that you're not trying to control thoughts,
But rather not allow them to control you.
As we begin this meditation,
Get into a comfortable position.
You may be seated or lying down.
Close your eyes or find a focal point if that feels good for you in this moment.
Allow the body to soften and if seated the spine to be erect.
Begin to settle in,
Letting the outside world disappear for just a brief moment.
Give yourself permission to just be here now,
Allowing yourself to arrive in this moment.
Inhale through the nose,
Exhale through the mouth.
And again,
And this time maybe even sigh.
Inhale and exhale out the mouth with a sigh,
Letting everything go.
Allow the body and mind to relax.
Raise the shoulders up towards the ears and slowly release them,
Allowing any tension to go with that release.
Notice the shoulders rest any lower now.
Sensing into the hands,
Perhaps noticing if they're tingly,
Something else,
Maybe nothing.
Observing the sensations of the feet.
Are they warm or cool?
How did the socks or shoes feel?
Then letting that go,
Bringing awareness to the whole body.
Notice the points of contact on the bed,
The floor,
Or however you're seated.
Be here fully present now.
Now gently bring awareness to the breath.
Noticing the airflow through the nostrils for several rounds of breath.
Feel the rise and fall of the chest for a moment.
Sense the expansion and contraction of the abdomen.
Now fully breathe your whole diaphragm,
Gently filling the lungs,
Noticing how they expand even under your arms.
Be aware of how the breath breathes the body.
Simply breathe.
Give yourself the gift of being present.
Pause to sense the body and breathe.
Any time.
Breath is life.
Allow it to guide yours.
Allow the pause to center and ground you as you go about your day.
As we close this meditation,
Open your eyes,
Wiggle your fingers and toes,
Move around,
Be fully grounded and fully alert.
Thank you for being here.
