Welcome,
I'm so glad you're here.
Maybe you have just closed your laptop or put down your phone or stepped away from a busy day.
Whatever it is,
This is your moment to come home to yourself,
To unplug your brain and do a reset after screen time.
Let's start with finding a comfortable position.
You can sit on the couch,
In a chair,
On your bed,
Whatever you like.
Now gently close your eyes and take a deep breath.
There is nothing you need to do right now and nowhere you have to be.
There is no task to finish,
Just this breath and the next one.
As you breathe in and out,
Try letting your exhales be a little longer than your inhales.
Maybe inhale to a count of 4,
2,
3,
4 and then exhale to a count of 6,
2,
3,
4,
5,
6.
These longer exhales tell your body that it is safe to relax,
They slow your heart rate and invite your nervous system to soften.
Everything works better when we unplug it once in a while.
This goes for your electronic devices,
But it also goes for us humans.
When we are always connected,
Stimulation can be confused with aliveness.
But true aliveness is quiet,
It is spacious,
It is aware.
You were not designed to absorb this much.
Your worth is not measured by your productivity or your likes or how fast you respond.
You were designed for presence,
For wonder,
For connection with yourself,
With others and with the natural rhythm of life.
You were made to breathe deeply,
To feel fully and to move slowly through moments that matter.
In the next few minutes,
We will gently reconnect with that quiet,
Grounded space inside of you.
And for the first part of this meditation,
We will be anchoring our senses to find calm after all the news and all the headlines and emails that you were experiencing today.
Let's begin with anchoring your attention in the body,
Using your five senses as your guide.
We will touch base with our hearing,
The sense of touch,
Smell,
Taste and sight,
Even with your eyes closed.
To begin,
Start by noticing the sounds around you.
Listen to the most obvious ones first,
The sound of my voice.
Maybe you can hear the traffic outside,
Or the wind,
Or the hum of a refrigerator.
Maybe you hear the fan of your computer running.
What's the most dominant sound right now?
And from there on,
We move to the subtler sounds.
What's the faintest sound you can hear?
Can you hear your own breath?
Can you hear your heartbeat?
Can you hear your blood flowing through your veins?
Just notice.
There is nothing to fix.
Just observe.
Let's move on to the sensation of touch.
Feel the weight of your body against the chair,
The pillow or the surface beneath you.
Notice where your body makes contact.
If there is tension or even pain,
Lean into the sensation gently.
See if you can feel it without resistance.
And now,
Go subtler.
Can you feel the air brushing against your skin?
The fabric of your clothes?
Your lashes resting on the lower lid?
Stay here for a moment.
And then,
We move on to our inner seeing ability.
Because even with our eyes closed,
We are still seeing.
What do you notice in your mind's eye?
Do you see colors?
Flickering moments?
Movement?
Shapes?
Is there lightness or darkness?
You don't need to imagine anything.
Just let whatever is there,
Be there.
Now,
Let's bring your attention to your mouth.
Is there a taste you can't define?
Is there maybe dryness?
Acidity?
Perhaps the aftertaste of something you drank or ate earlier?
Or maybe there is the absence of taste.
Notice that too.
And stay here for a moment.
But don't try to change anything.
Just observe and be aware of what you are tasting and what you are noticing.
For the next step,
Gently turn your awareness to your sense of smell.
Bring your awareness to your nose.
What's in the air right now?
What do you smell?
What do you sense?
Is it the scent of your perfume or your shampoo?
The soft scent of your laundry detergent?
What does the space you are sitting in smell like?
Let the smell arise without searching for it.
And then,
Take one more deep breath.
And slowly let it go.
You've just anchored your awareness through your senses.
Now we are ready to move on and go deeper.
To unplug your brain and reset after all that screen time.
It's all about powering down.
Imagine your mind like a screen full of open tabs or running apps.
Each one is holding your attention.
Each one is slightly draining your mental battery.
So with each breath out,
With each exhale,
We begin gently closing one tab at a time.
For this,
You don't need to name all the tabs.
Just feel them softly dimming,
One by one.
Let go of headlines.
Let go of replies.
Let go of alerts.
Let go of chores.
Let go of to-do lists.
Let go of anger.
Let go of worry.
Let go of anxiety.
This is a safe place.
Instead of anger,
Let's bring in joy.
Feel the joy,
The lightness in your heart.
When it gets tight in your chest because you're so happy.
Instead of worry,
Bring in peace.
Visualize the screen slowly fading to black.
No more blinking icons,
Just stillness.
A stillness that is spacious,
Quiet.
Now gently bring your awareness to the areas that hold the most tension after screen time.
We're going to focus on our shoulders,
Neck and the space behind our eyes.
Let's begin with the shoulders.
Bring your focus there.
Are your shoulders lifted?
Are your muscles tight?
Just observe.
Inhale.
Exhale.
And make the exhales a little longer.
On the next exhale,
See if you can allow your shoulders to drop just a little.
Like a heavy coat slipping off.
Gently allow the muscles in your shoulder area to soften and to feel safe and protected.
Now bring your awareness to your neck.
Let your head rest heavy.
It is okay,
You got this.
Imagine the tiny muscles along your neck softening,
One by one.
With your mouth closed,
Place the tip of your tongue just behind your front teeth.
And then slide the tip of your tongue slightly back along the roof of your mouth until you feel a slightly sensitive or tingly spot.
That's considered the fire point and it is supposed to activate and release energy,
Prana,
In the body.
Especially energy that goes upward towards the brain and higher chakras.
Let the tongue rest there and observe any sensation you feel.
Lastly,
Turn your attention to the space behind your eyes.
This area often holds a lot of tension from hours of focusing.
With your eyes still closed,
Try to feel your eyelids,
Your eyeballs,
The space behind your eyes.
How does it feel?
Do you notice a dryness,
Maybe a burning sensation?
Are your eyes tense and tired?
Can you soften that space?
Soften it as if your eyes could sink gently back into their sockets,
Relaxed and easy.
Let this melting,
This soft melting,
Continue through the next few breaths.
Inhale.
Exhale.
You're safe.
Let stillness grow.
Let effort dissolve.
And gently turn your attention inward into this precious silence.
This is just you,
At peace,
At ease.
Stay here for a few more breaths.
Let the silence nourish you.
Enjoy that silence,
Just for a few more breaths.
And whenever you're ready,
Gently begin to bring your awareness back to the space around you.
Notice the surface beneath you,
The feeling of air on your skin.
What do you hear?
What do you smell?
What can you taste?
Take your time.
There is no rush.
You've been rushing all your life.
Now it's time to take it at your pace.
And whenever you're ready,
I invite you to bring your awareness back into your body.
Wiggle your fingers,
Maybe wiggle your toes or your ears.
Maybe roll your shoulders slowly.
The screen is off,
But you're on,
Lit softly from within.
I hope you carry this stillness with you into whatever comes next.
This stillness is yours,
It's always there.
And now you know where to look for it.
I'm wishing you a beautiful day or night.
Namaste.
