Hello,
Guys.
Let me mention a few words about me.
My name is Diana.
I am a Mind-Body Connection coach,
A psychosomatic specialist,
And a meditation teacher.
It is time for us to de-stress at the end of the day or before going to sleep for some of you guys,
To give ourselves this gift of just being with ourselves.
Just being.
Not doing something,
Not worrying about something,
Not analyzing something,
But just living.
So I welcome you to find a comfortable seated or lying position and allow your body to sink gently into the support beneath you.
Close your eyes softly or allow your gaze to rest gently on some point in front of you.
And let's begin by simply noticing.
Bring your attention to the sensations of your breath,
How your body breathes here and now.
Feel the cool air entering your nostrils,
Perhaps a slight tingling sensation as it makes contact with your skin.
Notice the gentle pause at the top of the inhale and a moment of stillness before the release.
Become aware of your inhale and a pause at the top.
Now,
Gently allow your attention to shift to the exhale.
Feel the warmth of the air as it leaves your body and perhaps a slight coolness against your upper lip.
Notice the gentle sigh of the exhale,
The release of tension and effort.
Continue to observe the natural rhythm of your breath,
The gentle rise and fall of your chest and your belly.
There is no need to manipulate the breath.
Simply observe it as you would observe the gentle sway of a tree in the breeze.
Notice how your body breathes itself.
You don't have to do anything for that.
No control.
Just surrender.
And appreciate how wise your body is to breathe.
And express gratitude for your body breathing.
Now,
Let's gently bring awareness to the body.
And start by noticing the sensations in your feet,
Feeling the weight of your feet pressing against the floor or your bed.
How your feet experience the softness or hardness of the surface beneath them.
Gently move your awareness upwards,
Noticing the sensations in your legs,
Your knees,
Your thighs.
Allow any sensations to be as they are.
And imagine the earth gently supporting you in just being.
Continue this journey of awareness and bring your attention to your abdomen,
To all of the organs inside,
To your lower back,
Your middle back,
Your chest area,
And upper back.
Notice what is present for you there.
Perhaps a movement,
Tightness,
Discomfort,
Or the feeling of openness.
Bring your awareness to your shoulders and arms,
Elbows,
Hands,
And fingers.
Notice the sensations of either tingling or warmth or coolness.
And allow yourself to be present with the sensations without judgment or analysis.
Finally,
Bring your awareness to your head,
Your face,
Your skull,
Even the hair,
And the brain.
Just notice if there is any tension or pulsation,
Any sensations that are there in that area.
Notice the sensations of your breath once again,
As it passes through your nostrils and the touch of your hair on the skin.
And let's return to our breath for a few more moments.
Notice how your breath feels different now.
Perhaps it is deeper,
Calmer,
Or more relaxed.
Feel the connection between your breath and your body,
How each inhale brings in fresh energy,
And each exhale releases tension and allows for renewal.
Take a moment to notice how you feel generally,
Whether there are any changes from the beginning of our practice.
Perhaps you feel more relaxed,
More centered,
More connected to the present moment.
And if not,
It is perfectly fine too.
You can continue to cultivate this sense of mindfulness throughout the whole day by simply bringing your attention back to the breath whenever you feel stressed or overwhelmed.
If it feels right for you,
You may add some movement into your body and open your eyes.
Thank you so much for practicing with me.
