Find a comfortable seat sitting or laying on the floor.
Perhaps you're on your bed or in your office on your chair.
If you feel like you're in a safe space,
Gently close your eyes or you can relax the neck and nod your head down to the floor.
Bring your attention to your body.
Notice where you might feel some heaviness in your body,
Maybe some compression.
Is there some heaviness in your heart?
If that's the case,
Put your hand on your chest.
Take some deep breaths.
Or is it in your shoulders that are feeling tension?
Add some movement there.
Do a quick assessment from the top of your head to the bottom of your toes if there is any feeling of discomfort or tension.
Shake it out a little bit.
This is your chance to do so.
And as you're assessing the body and adjusting to get a little bit more comfortable,
Take some breaths.
Breathe in.
Hold at the top.
And as you exhale,
Shake it out,
Whatever it is you need to release.
And again,
Breathing in and exhale anything that is no longer serving you.
Breathe in.
And as you breathe out,
Send some love and kindness to those areas of pain or tension.
Now that you've gotten the kinks out,
Focus your attention on your thoughts.
You might feel like the thoughts will never stop as if the thoughts were raindrops and it's pouring down one thought after the next.
Just notice and observe your thoughts.
Now I want you to grab a metaphorical umbrella and you're putting that over your head,
Protecting,
Shielding from all those thoughts.
They don't mean anything.
Like raindrops,
Your thoughts are just passing by.
Your umbrella is a layer,
A protective shield above you.
Nothing else can get in because all you're focused on right now is your breath.
You're being completely present.
Continue to have a natural flow of breathing in and out throughout this meditation.
If you feel like you need to count,
Breathe in two,
Three,
Four,
Then release.
If that's helpful to you,
Create a flow that works for you.
As the thoughts come up,
Remember to just notice them.
You are not your thoughts.
They are just a part of you.
Your thoughts exist to protect you,
To challenge you,
To create new dreams.
But until you can become still and practice your breath,
Relying on your breath to guide and center you,
That's where the clarity will come.
In these still moments,
We can practice where you need to release whatever thoughts or body sensations that need to be let go.
When we slow everything down,
Including our thoughts,
The clarity will come.
And that's when you can take the next best step.
Your breath is the perfect backup plan whenever things become too overwhelming.
There is a peace of mind that all your thoughts do not have to overwhelm you because everywhere you go,
You have your breath.
And when you're ready,
When you're feeling in a place of peace,
Calm,
Content,
Clarity,
Then you can start moving ever so gently,
Your toes,
Fingers,
Or your head to start awakening the body.
You can open your eyes,
Look around you,
Notice the light,
The colors,
Shapes,
And take that one last deep breath.
And now you have this new energy.
You created something new,
A new state of being.
And you're ready for the next thing you're about to do.
You can do anything.
Remember that.
