Hi,
I'm Safiya and this is Find Your Light.
Today's meditation is for stress relief.
Take a few moments to come into a comfortable position.
You can sit or lie down.
If you do decide to lie down,
Prop a pillow underneath the head so that you can remain awake and aware.
And if you're sitting,
Find a comfortable position on your sit bones with your spine straight and shoulders relaxed.
Place your hands on your lap,
Either up for receiving or down for grounding.
If it's in your practice,
You can form a mushera of your choice.
Do what feels good in your body.
And as we begin,
Begin to become aware of your body.
How does it feel?
How does the cushion underneath you feel or the ground beneath you?
Just notice.
If you need to do any last minute adjustments,
Go ahead and do that now.
Just allow yourself to come into complete comfort.
Notice if there is any tightness,
Any tension,
Unease or cramping.
What do you feel?
Take some time to sit with the body as you become aware of its sensations.
And as you notice what you feel,
Start by taking a cleansing breath into your nose and exhale out of your mouth.
One more time,
Take a deep cleansing breath into the nose and exhale,
Sigh out.
Another deep cleansing breath into the nose,
Filling up the belly and open the mouth as you exhale,
Sigh out.
One more time,
Allow this to be your biggest breath of the day and give it your all as you take a deep inhale and release,
Exhale,
Sending that navel into the spine.
Just allow every measure of air to exit through that navel.
Relax your shoulders,
Relax your forehead,
Relax your jaw,
Relax your glutes,
Your thighs.
And just begin to take the head around in clockwise circular motions.
Simply allow the neck to stretch and open as you rotate,
Opening,
Releasing,
Opening,
And releasing.
Now going in the opposite direction,
Counterclockwise as you rotate,
Open,
Release,
Open,
Release,
Open,
And release,
Returning to a neutral position.
Begin a deep cleansing breath here and exhale,
Release.
Bringing your awareness to your chest,
Your nostrils,
Or your belly,
Whichever feels good for you.
And begin to notice the sensation of the breath as it moves through the chest,
Through the nostrils,
As the belly rises.
Your mind starts to wonder,
Just notice and label that thinking and gently guide your awareness back to your breath.
Your breath is your anchor.
And the more you come back to it,
The more centered,
The more aware,
The more present you become.
Now,
As you have returned to your breath,
What do you notice?
Is it slow?
Is the breath shallow?
Is it deep?
Is it unrestricted?
How is the breath moving through the chest,
Through the nostrils,
Or through the belly?
Is it no longer open or relaxed?
At any point,
Your thought arises.
Return to your breath.
With the next breath you take in,
The exhale allow for stress,
Anxiety,
Any tension that the body is holding to release from you.
It has no purpose here.
The weight of it is heavy,
Too heavy for your shoulders and with your exhale you release a little more of that dead weight.
As you release the body gets a little lighter,
The mind becomes a little more clear.
You allow for a little more opening in the heart space.
No forcing,
No begging,
Just allow.
Breathing and releasing the frustration and the weight of what no longer serves you.
Take as many inhales and exhales as you need.
This is your practice.
This is your moment.
With every exhale,
The body becomes a little lighter.
The mind becomes a little more focused.
The breath becomes a little more deep.
Exhale the stress.
Exhale the fear.
Exhale the restraint.
Return to the breath when you need to.
Inspector your 이번ida.
You Breaking your awareness into the fingers,
Into the toes.
Rest here in the silence.
Feel this present moment.
Comfortable in this space.
Relief in this space.
And so it is.
As she.
