Hello and welcome to this meditation to help you reset and shift your physical and emotional state.
My name is Jasmine and I'm so grateful that you're here with me today.
Sometimes when we've been working,
Spending a lot of our energy on other people,
Other things,
Perhaps some of that induces feelings of stress.
It can then be quite tricky and sometimes it can take a while to shift that state from doing,
From being on,
On the go,
Working,
Into a state of rest or presence or being.
So today we will find an intentional space for this experience.
You can either sit or lie down wherever you're comfortable.
And I invite you to begin by opening the eyes wide and taking a good look at where you are.
Noticing the walls around you,
The ceiling above you,
Any doors,
Windows,
And noticing where you are in relation to the space around you,
How far or close you are to different objects in the room.
And now I'll invite you to either find a spot where you can soften your gaze,
But keep the eyes still or close down the eyes completely.
And with this intentional shift,
It's as if we have arrived.
And you can imagine in your mind's eye,
The space around you almost blurring as if it's fading out of focus.
And as we bring the awareness to the body,
We're going to start to cultivate tension.
So we're going to build the hands into fists,
We're going to squeeze the muscles of the legs,
Scrunch the muscles of the face,
Contracting every muscle you can.
Take a deep breath into that squeeze.
And then with a wide open mouth,
Let it go.
We'll do that twice more.
So when you're ready,
Squeezing hands into fists,
Scrunching up your toes,
Squeezing bottom,
Belly,
Shoulders,
Neck,
Head,
Face,
Deep breath in,
Tighten more.
And let it go.
One more time.
And as you're squeezing this time,
I'd like you to imagine all tension from the day,
From the week gathering in the body,
You're lifting it to the surface,
You're squeezing a little bit stronger,
Deep breath in.
And wide mouth,
Let it go.
Let it go.
Let it go.
And now within this rested position,
How relaxed can you allow your body to be?
Can you feel a sense of ease with where you are?
And now bringing the awareness up into your mind.
We might be aware of certain thoughts or tasks that have been looping,
Maybe excessively thinking through the mind.
And with your next breath in,
We're going to gather all remaining mental tension.
So inhale,
Hold at the top.
And imagine all of that mental tension kind of collecting to the surface.
And with your next exhale,
We're breathing that out,
Emptying,
Emptying,
Emptying.
Natural breath,
Letting it go.
We'll do that twice more.
So when you're ready through the nose,
Pull a deep breath in.
Gathering all remaining mental tension,
Holding at the top.
And then through the lips like a straw,
Sipping in a little bit more air.
And when we breathe this breath out,
We're releasing mental strain,
Letting go,
Letting go,
Letting go.
So natural breath here.
Let's do that one final time.
So breathing in,
Deep breath,
Gathering any lingering thoughts,
Any mental strain,
Holding at the top.
And then through the lips like a straw,
We sip in again.
And we'll take one more sip here,
Right up to the top of the skull,
Holding that breath in.
And then through a wide mouth,
Let it go as you release,
Release,
Releasing.
Emptying.
Natural breath here.
And in this space,
Perhaps imagining all remaining tabs that are open in your mind,
One by one starting to close.
Closing down the tab of the to-do list,
The tab for caring or worrying about others,
Closing them down one by one.
And you are welcome to stay rested here,
Breathing slowly for as long as you would like to feel into this shift of your state of being.
And whenever you're ready,
You're welcome to come back to the space,
Maybe blinking open the eyes,
Moving into the rest of your day from this place of connection.
My name is Jasmine,
And I'm so grateful that you've been here with me today.
