Meditation number two.
To start with,
Finding a comfortable position with your back straight but relaxed.
Closing your eyes.
Slowly bringing your attention to your breathing.
Letting yourself breathe and relax in your own way.
The air moving in and moving out of your body.
Letting go of all the rushing and worrying to get things done.
Letting go of thoughts and concerns of obligations at work and home.
Nothing to work on or change right now in this moment.
Your only task is to breathe with yourself.
Just being,
Just breathing in this moment.
Sitting in stillness right now.
Feeling more peaceful and calm with each breath you take in and you release out.
Making space for you to be exactly who you are in this moment.
In each moment.
Without judging you or this time you've given yourself in any way.
And if any thoughts or feelings enter,
And they most likely will,
Just observing them with a compassionate,
Objective intelligence and observation.
Acknowledging them without judging them.
And breathing in self-acceptance.
Fresh,
Clean air in this moment.
Breathing out any harmful criticism,
Blame or judgments.
And now bringing your attention and breathing into both feet,
All the toes,
Ankles and the calves,
Knees and thighs,
On the right and left side of the body.
Just exploring and feeling these parts of your body as they are right now.
Witnessing any body sensations in these areas.
Any tingling,
Tightness,
Warmth,
Whatever it is for you.
Or if you don't notice or feel anything,
That's all right too.
And just breathing with the entirety of your feet,
Ankles and legs.
And then when ready,
Breathing out any discomfort with the out breath.
And now allowing these parts of your body to loosen and soften and dissolve into calmness.
And now letting your attention gently shift to your mid area.
Your hips,
Pelvic area and the buttocks coming in contact with the chair or cushion.
And breathing into these areas of the body and just observing.
Exploring and observing without judgment.
And when ready,
Breathing out any discomfort with the out breath as you sink deeper and deeper into awareness and relaxation.
Feeling more calm and aware as you bring your attention to the stomach.
Witnessing the movement of the belly as you breathe in and breathe out.
Breathing in naturally and easily as the belly softens with each breath.
And when ready,
Paying attention now to your back,
Lower,
Mid and upper regions of the back.
Just scanning the whole back area.
Breathing more freely into your entire back as it releases any tightness.
And bringing attention to the shoulders,
Arms and hands as well.
Noticing what it is like here in these areas.
Any blocked feelings or body sensations and any feeling of areas opening up as you breathe with them.
Now breathing fully into these areas and letting go of any tension or heaviness you may be carrying on your back or in your shoulders that you may be holding on to.
And beginning to feel your shoulders loosening and softening and relaxing down.
Shoulders dropping now.
Back,
Shoulders,
Arms and hands.
Relaxing and releasing any discomfort with each in breath and with each out breath as you allow them to dissolve into peacefulness.
And now bringing your attention to your chest,
Lungs and heart region.
Observing and allowing any pressure,
Tightness,
Stored grief,
Anger,
Fear or pain.
Anything stuck here to loosen,
Begin moving and flow out with the breath.
Giving your body,
Mind and spirit permission to release any discomfort.
Cleansing oxygen reaching every part of your body.
Replenishing every cell with fresh oxygen.
Immune system working at peak efficiency for what your own body requires.
Breath flowing freely.
Vascular system and blood flow moving as it should for health and well-being.
Lungs and heart more open.
Making room for more joy and creativity.
Making room for more compassion and patience as you just breathe.
And now gently bringing your attention to your neck and head.
Observing and breathing easily into these areas.
Breathing in more flexibility into the neck area.
Breathing fully with your head.
Relaxing and releasing any tension,
Pain or worry that may have accumulated in these areas.
Stored emotions like worry,
Frustration,
Tension,
Tight,
Controlled and judgmental thinking or anger.
Loosening and releasing.
Flowing out with the out breath as you continue relaxing and breathing into awareness.
And now feeling all around the eyes.
Relaxing the eyes and the face.
Sending soothing energy with the breath.
Softening the eyes and brow area and any tightness around the jaw.
Gently releasing with each in breath and with each out breath.
Breath flowing in and flowing out.
Tight muscles in your face softening.
Face and head relaxing into a neutral place.
Not having to defend ideas or cling to or reject anything.
Any tension melting away.
Mind,
Body and spirit at peace right now in this moment.
Calm,
Centered and awake.
And when ready,
Feeling your entire body as a whole.
From the bottom of your feet to the top of your head.
Your entire self breathing together.
Your mind,
Body and spirit feeling more connected and alive in balance.
Basking in a state of well-being.
Feeling complete and whole as you are right now in this moment.
And breathing in new cleansing air.
Breathing in openness.
New fresh observations and ideas that promote well-being in you and those around you.
Breathing in vitality,
Balance and infinite possibilities as this benefits you and others.
And as you end this meditation,
Being totally awake and energized with these images,
Thoughts and words right now.
Taking them with you as you transition back into the workplace or what you were attending to prior to this recording.
Fully aware of the room you are in.
Feeling the chair or ground beneath you.
Perhaps stretching your body.
And when ready,
Gently opening your soft eyes.
Inwardly and outwardly smiling.
Feeling more aware,
Relaxed,
Awake and centered as you continue your day.
