Hello family,
Welcome to this mindfulness stress reduction experience.
This is simply an opportunity for you to find just a little bit of time and space where your body can receive this felt experience of support,
Of safety,
Where it can then begin to just let go of the tension,
Stress and emotion that it's been holding on to.
So as you settle in,
Kind of giving yourself some opportunity and opportunities to just find any movement.
It's maybe shaking the leg,
Shrugging the shoulders,
Nodding the head side to side.
And then just in your own perfect time,
Just finding that still place at center that's comfortable and sustainable for you.
As you arrive at that still place just starting to very gently bring your attention,
Your focus just into your breath.
So not worried right now about how you're breathing.
Not trying to change your breath at all or anything like that.
For now,
Simply just noticing without judgment or expectation,
The movement that your breath naturally creates all on its own.
So as you take each new breath in,
Noticing that lifting.
Expanding sensation,
The belly,
Torso.
With each breath out,
Noticing that kind of softening.
Grounding,
Releasing sensation.
So just using for now this gentle but intentional focus of your breath.
Really is a tool.
As a means to start to draw the mind's activity and attention back inward,
Back into your own body in the present moment.
Allowing for the mind to start to let go of the external pressures,
Responsibilities,
Relationships,
Even all those things that are outside of you that are always pulling the mind in a thousand different directions.
Just starting to set those all off to the side so that you have this time and space where you can truly just show up for yourself.
Maybe even taking a moment to simply affirm to yourself.
That regardless of where you are in this present moment in your life,
Whether or not you expected to be here or not,
Or want to be here or not,
Just taking a moment to affirm to yourself that regardless of any of this,
That you are worthy and deserving of being here and showing up just exactly as you are.
Without accomplishing anything.
Or needing to even do anything at all.
It is perfectly natural for the mind to wander during this practice.
It's a necessary part of this meditative process.
So whenever you notice you start worrying again about something in the future.
Maybe start judging something from your past.
Try not to get frustrated with yourself.
Again,
It's perfectly natural.
Instead,
Whenever you notice the mind has wandered,
You forgot where you are,
What you're doing.
Just very gently and compassionately bringing your focus just back into your breath.
Again,
Just focusing on that natural movement that the breath creates all on its own.
Using your breath like this bridge that connects your body and mind.
And this bridge is here for you to walk across.
As many times as you need to.
So no matter how many times you wander,
Just keep coming back.
Taking a moment to just kind of check in with your baseline.
Maybe just scanning down through the bodies,
Bringing your awareness to the top of your head.
And then like you're internally just observing without judgment,
Without expectation,
Each and every space within the body.
Notice the spaces that feel light,
Happy,
Free.
But also notice the spaces that feel heavy,
Tense,
And even dense.
Both are perfectly natural,
Neither are right or wrong.
For now,
Just observe.
And then as it feels available.
Just starting to very gently bring a little more control into your breath.
Just trying to find a little more depth.
With each breath in,
Maybe even placing a hand or two on the belly so that you can really notice that expansion.
Even visualizing your belly like this red balloon.
That grows and expands with each breath in.
And simply witnessing each new balloon.
Growing just a little larger than the one before.
With each exhale,
Visualize You're pulling gently.
A string off of a spool.
And just seeing each new length of string extending just a little longer than the one before.
So in your own perfect time.
Not in any run.
Just starting to settle into a pattern of the breath.
It's just a little slower.
Steady more expansive.
In doing so,
Allowing for your body and nervous system to begin to just receive these signals.
And feel that you are safe,
You are supported,
You have everything you need.
There are no active threats or anything going on around you that you need stored tension,
Emotion,
Or stress to get through.
And then your body can start to just slowly let go of those things.
This is a process and it takes time.
So just continuing to find slow,
Steady breaths as much as it's available.
And trusting your body to do all the rest.
Begin to bring even more control into our breath with a box breath.
If you're not familiar with it,
We'll breathe in through the nose,
Hold it at the top,
Breathe out through the nose,
And hold it at the bottom.
All four for the same equal count.
So this is our stabilizing breath.
It brings everything to a state where all is even and equal.
So let's begin with just one deep kind of cleansing breath.
So just take a full deep belly inhale through the nose.
And then just sigh it out the mouth.
Let everything go.
Arrive completely empty at the bottom.
And then breathe in for 3,
2,
1.
Hold for 3,
2,
1.
Breathe out for 3,
2,
1.
And hold 3,
2,
1.
Breathe in.
Feel the belly and torso.
Slowly lift,
Rise and expand.
Hold it there.
Just embracing that expansion.
Notice anything that's showing up for you.
Just observe it.
Then breathe out.
Find that soft,
Gentle release.
No need to force it.
As you arrive completely empty,
Holding it there,
Pausing with the stillness at the bottom.
Then next breath in for 3,
2,
1.
Hold 3,
2,
1.
Breathe out for 3,
2,
1.
And hold 3,
2,
1.
Breathe in.
Try to feel the lower belly expand.
Then maybe the ribs expand.
Maybe the chest even lifts.
Hold it there.
Feel the fullness in all three of those spaces.
Spaces.
And then as you breathe out,
Feel all of it,
Just softening,
Relaxing away.
As you arrive,
Empty pause,
Holding it there.
Few more rounds breathe in 321 and hold 321 breathe out for 321 and hold 321.
One more here.
Breathe in fullest,
Most expansive breath yet of the practice.
Hold on to that expansion,
Just embracing everything showing up for you.
And then as you breathe out,
Just feel everything soft and relaxing,
Just smelting back,
Holding it there.
And then take your next breath in just a halfway as you reach halfway pause.
Hold it there.
You have everything you need,
I promise.
Now bringing awareness to unconscious tension by squeezing your legs and your feet.
Create some gentle tension.
Sip in a little more.
Hold it.
Keep holding.
Now also squeeze your belly and hips.
Sip in even more.
Keep holding.
Squeeze your hands and your shoulders as well.
Sip in a little more.
Squeeze everything in the top.
Then audibly just sigh it out.
Let all that go.
Returning to your natural normal breath So just finding those slow,
Steady breaths in and out through the nose that come and go without you having to do anything.
Maybe even notice how your breath is shifted.
Compared to when you first laid down and began this practice.
Maybe your breath naturally feels a little slower,
Steady.
Perhaps it still feels exactly the same.
That's okay,
Too.
Just notice.
And then again,
Just slowly scanning down through the body.
Until eventually you arrive with your attention and your focus just in your feet.
And just holding your attention there.
Not moving at all or doing anything.
But simply just noticing your feet.
Notice are they turned out away from each other.
Are they turned in facing each other?
Maybe they're perfectly perilous.
There's no right or wrong,
Just notice it.
And bringing that focus.
Down into your heels.
Specifically that contact point that's touching the earth or maybe the entire soul of the foot.
Just focusing on whatever area of the foot is physically grounded on the earth.
And then using the release of the next few exhales.
To just feel that space beginning to settle,
Beginning to sink.
Just a little heavier into the support underneath you.
Perhaps you can feel your ankle start to let go of some of the tension.
Motion.
That it's been holding on to.
Maybe you feel your feet relax,
Soften,
And able to turn out away from each other or in towards each other a little more.
Again,
Not expecting anything,
Just observing any shifts that begin to take place.
And then bringing that focus up into the tips of your toes.
Imagining all the tiny little muscles and tendons that make up your toes.
Just imagining them beginning to soften,
That they too can begin to relax.
And as they do,
You notice this tiny flickering light start to extend out of the tips of your toes.
The more that the toes and feet relax,
The stronger those beams of light become.
Maybe these beams are golden.
Maybe they're blue,
Red,
Purple,
Doesn't matter.
Just notice whatever you see.
Really notice with each exhale.
With more softness those beams of light.
Extend and project brighter like they're now glowing and pulsing.
Perhaps you notice sensation of tingling or warmth,
Maybe even coolness in the toes as these beams of light grow even stronger.
And leaving those beams of light right where they are.
And gently shifting your focus up more into your calves.
And just observing your calf muscles,
Whether they're resting on the floor,
A bolster,
Or even hanging freely.
And just feel the exhales going to work,
Beginning to soften.
Beginning to relax the calf muscles.
As they just sink heavier into the earth.
Shifting that focus up even more into your thighs.
Trying to really picture the strength,
The steadiness,
The density of the thighs.
Trying to visualize each of the muscles that make up the thighs woven together.
Seeing all of those muscles like this tightly wound knot.
Vividly seeing this knot.
Which has been bound together for a very long time.
And then again,
Feeling the exhales going to work.
Each breath out,
You can feel those knots.
Beginning to soften.
You can see them beginning to release.
And eventually they completely unwind.
As you feel the thighs just sinking heavy into the support of the earth underneath them.
And slowly shifting that focus up.
A little more into your hips.
Just observing all of the muscles,
Feelings around your hips,
Your root center.
Your center for safety and security.
Observing any tension you feel in the hips.
We all have it.
Just observing.
And taking a moment to just notice.
Just how steady.
How supportive.
The Earth is underneath you.
Just feeling how the floor is literally holding your hips.
Taking a moment to just affirm to yourself.
Saying,
I am worthy.
And I am deserving of receiving this support.
Notice any resistance you feel as you hear those words and say them to yourself.
Whether it's a physical tightening in the body.
Or a voice that tells you otherwise.
Just observe it.
And simply coming back.
Coming back to just noticing how steady.
.
.
How supportive.
The Earth is feel how it's almost cradling me.
Like a mother cradling a newborn child.
Feel how the earth is so steady,
So secure.
And no matter what you do or think or feel.
That it will always be here holding you.
Won't ever let you go anyway.
It's always here supporting you.
Just observing now.
And then finding the tip of your tailbone.
Just viscerally,
Just visually.
And then following.
Scanning up.
Through the spine very slowly,
Not in any rush.
Trying to really visualize each vertebrae of the spine.
Seeing each one in perfect health,
Perfect balance and alignment.
And as you reach your heart center.
Just pausing there.
Taking a moment to simply feel your heart beat.
That pumping of the heart,
That rhythm.
The pace of the heartbeat.
As it provides.
Every cell of your body.
With all of the oxygen and blood that you need in this moment.
Maybe even place a hand or two over the heart if you can't feel that beat.
And simply reflecting back.
On all the moments.
All the experiences you've had in your life.
All the places that you've been,
Things that you've been able to do.
No matter whether.
You are happy or sad,
No matter what you were experiencing.
Whether it was agony or bliss.
Your heart was always here through all of it.
It never stopped supporting you.
It was always here,
Making sure that you had everything you need.
So maybe taking a moment to just cultivate some gratitude.
Some appreciation for your heart.
For everything it does for you.
Shifting that focus up.
A little more into your shoulders.
Noticing,
Observing.
Without judgment,
Any tension you feel in the shoulders.
It's perfectly natural.
Our shoulders love to hold on to tension unconsciously.
So as you observe any that you feel.
Maybe simply affirming to your shoulders.
Just compassionately telling them in this moment.
There's nothing you need to do.
Right now,
There's no weight or burden for you to carry.
In this moment,
I give you full permission to relax.
To rest.
And begin to just let go.
Anything that you're holding on to.
You feel the next few exhales.
Just softening the shoulders.
As you feel them just melt closer.
Towards the earth.
Following that focus gently down through the arms.
Noticing your elbows.
Forearms.
And eventually your hands.
For a moment just noticing.
How your hands are resting.
Are your palms turned up facing the ceiling or down?
Towards the year.
Are your hands open?
Closed?
There's no right or wrong.
Just notice.
And then gently closing your hands into a fist.
And with a deep inhale,
Gently squeeze your hands,
Ball your hands into a fist and give them a good squeeze,
Sipping a little more squeeze even more.
And then just sigh it out.
Let the hands soften,
Relax.
Just let them do whatever they want.
Maybe they open a little more naturally.
And you can feel all the tiny little muscles and tendons throughout your hands just beginning to relax.
And bringing your focus back up through the arms.
Past your shoulders.
Just into your jaw.
Noticing.
How the muscles all around your jaw and mouth feel.
Maybe you're pushing your tongue up to the roof of your mouth.
With your next exhale,
Maybe just let it hang freely.
Perhaps all the muscles of the jaw can simply soften as you do.
Notice your nostrils.
As they flare open and close.
Allowing for fresh oxygen to fill the entire body.
Even seeing,
Witnessing your nostrils.
Like this sacred passageway.
Where life-giving oxygen,
Life-force energy,
Enters the body.
And noticing your eyes.
Tension you feel there.
Simply affirming to your eyes.
That in this moment.
There's nothing you need to see.
There's nothing to discover or find.
Right now,
I give you full permission.
To completely relax.
Soften and let go.
Maybe you feel the eyes just sink back into the socket.
And finally,
Bringing that focus up into the top of your head.
Noticing that space where your crown would rest if you were wearing it.
Maybe even picture yourself wearing your crown.
Visualizing what would your crown look like.
That represents who I am.
Are.
What you believe in and stand for.
Maybe it's solid gold.
Silver.
Bronze.
Perhaps it's made of wood and intricately carved with flowers.
This is your crown,
So just notice it.
What it looks like.
As you do,
Notice any sensation you feel on the top of your head.
Perhaps a tingling?
A warmth,
Maybe a coolness.
Maybe you feel nothing at all.
That's okay too.
Just notice.
And in your own perfect time.
Once again,
Just scanning down through the body.
Just observe it.
Almost with a playful curiosity.
How each and every space of the body feels.
Notice the spaces that have softened.
And relax.
Notice the spaces that are still tense,
Dense,
Maybe even uncomfortable.
That's okay too.
Neither are right or wrong.
Witnessing.
This collective feeling.
Of deep.
Relaxation.
Call.
In peace.
Carry that feeling with you.
As you visualize yourself sitting on the most beautiful beach.
Without physically moving at all or doing anything.
Just viscerally seeing yourself.
On the most pristine beach you could ever imagine.
As you're leaning back,
Lounging comfortably in a chair.
Shaded by a huge umbrella.
Notice the color and texture of the sand.
You see pebbles or seashells on the beach.
Notice the color of the water.
Is in a deep,
Dark place.
Or maybe more of a light,
Aqua,
Crystal clear.
Notice anything else you see.
Maybe dolphins playfully jumping out of the water.
Birds flying overhead.
A boat speeding by in the distance.
Notice the sound of the waves.
As they almost mesmerized.
So much that you fix your attention on the waves.
Just playfully observing.
How each way.
Rises up out of the water.
Grows.
In size,
Strength,
And intensity.
Getting closer and closer towards the beach.
Before harmlessly just falling back onto the sand.
And calmly.
Taken back out into the vastness of the ocean from where it came.
Feeling.
Even more.
Of this deep peace and calm.
You feel safe to bring into your awareness.
What has been most heavy for you over the last day or so?
The last feeling,
Emotion,
Experience.
Whatever it is doesn't have to be good or bad.
It can be relief,
It can be joy,
It can be frustration,
Anger,
Whatever's been most present for you.
This is your truth,
Your feeling.
Seeing whatever that feeling or emotion is.
And see it personified as that next wave.
As you're peacefully sitting on the beach.
Just observing this emotion rising up out of the water.
As the wave grows.
In strength,
Intensity,
Size,
Getting closer,
More intense,
Closer,
More intense.
The blue of the water frothing white,
And then as quickly as it came,
It just crashes harmlessly back onto the sand of the beach.
Where it withdraws back to the vastness of the ocean from where it came.
Keeping your awareness,
Focus on that same emotion.
As you see it rise up out of the water as the next wave and really noticing how it feels to observe this wave.
As it grows in strength and intensity,
As it gets closer.
Just observing any urges to reach for it,
To get entangled with it,
Or maybe to run away from it and hide from it.
And before you have the chance to do any of that.
That wave just falls back onto the sand.
Disappears back.
From the ocean from where it came.
As it does noticing an almost sensation of relief.
As you witness that new wave rise and grow,
Getting closer,
Larger,
More intense.
Once again.
Non-judgmentally observing any urges,
Whether to reach for it or run from it.
Am I just noticing?
This ability,
This power to simply observe that feeling,
That urge.
Because now you know and trust.
That just as the wave did.
.
.
Before.
This wave to before it reaches you before you it can hurt you or do anything.
It too will just fall harmlessly back onto the sand.
Where it will disappear.
Retreating back from wherever it came.
Doing this now just a few more times.
And as you notice the waves.
And any of those feelings.
Notice this really deep profound empowerment.
Like you've cultivated this power,
This ability and gift to simply observe.
To detach yourself.
Your emotion and your state of mind from this thing that you feel getting closer,
Larger,
More intense.
You can feel that you've accessed.
Something really profound.
Really powerful.
Just noticing.
This authentic feeling of empowerment.
And trusting that you can carry this with you.
Always.
No matter where you go or what you're doing.
That you can always access.
This tool,
This power,
Which you've just cultivated.
So no matter what you're going through.
No matter what your mind is telling you.
No matter what emotions seem to be taking over.
That you can just close your eyes,
Return to this beach,
And just create this space.
Feel ready.
Just gently bringing your awareness back into your breath.
And noticing.
The rise and expansion of the belly with each in hand.
The softening grounding release with each exit.
Taking as much time as you need.
Moving very slowly.
As you feel ready to gently wiggle the fingers,
Toes.
Roll out the ankles,
Wrists.
Maybe nod the head side to side.
If it feels good to reach the arms up and back behind you for a nice big morning stretch.
With an exhale,
Maybe bring the knees into the chest for a nice big hug.
Squeeze.
Just an expression of love and gratitude for everything your body does for you.
If it feels right to release to your left or right for a side fetal position.
Just taking a few slow,
Deep breaths there in gratitude.
Really thanking yourself.
For taking this time.
And space.
To just show up for you.
Whenever you feel ready.
To gently press yourself up into an easy seat.
Moving nice and slowly not to activate the body too quickly.
Just finding more and more movement.
Whenever you feel ready.
Eventually letting the eyes flutter back open.
Take as much time as you need.
