Four Minute Anytime Sit

A short and sweet guided sit, for anytime. Perfect for those who are new to meditation, and/or those who feel like they don't have time. An exploration of opposites in the body, breath, sound and gratitude.

Transcript

Hello,

Find yourself a comfortable seat.

Whatever that looks like for you and take a deep breath in and out.

We'll do one more just like that.

Deep inhale in,

Filling up the belly and exhale out.

And from wherever you are,

Lift the skin out from under your sit bones,

Feel your sit bones rooting down.

And at the same time,

Feel the crown of your head lifting up toward the ceiling.

So immediately you feel a little bit of opposition in the body from the grounding in your seat to the lightness in your head.

And notice what's happening with your breath.

Try to keep it fluid.

Inhale,

Filling up through the belly and exhale,

Emptying out.

And notice if you feel any tension in the body.

Give yourself a gentle reminder to soften through the eyebrows,

Soften through the jaw,

Creating space between the top and bottom rows of teeth,

Relaxing your tongue,

Softening through the shoulders,

Letting your hands rest wherever they're comfortable,

And then letting the belly be soft.

Breath moving in and out.

And tune your awareness to everything that you can hear.

So opening your ears,

Welcoming in all sounds as part of your practice.

And now I invite you to bring one hand or maybe both hands to your heart center,

Right at the center of your chest.

And take a moment to think of three things you are grateful for in this moment.

And we'll seal that in with breath.

Take a deep inhale in through the nose.

And exhale.

Thank you for taking a little bit of time to sit.

Enjoy the rest of your day or night.

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