Calm your body to calm your mind.
Begin by taking some long deep breaths and gently closing your eyes.
Keep this breathing pattern going throughout the meditation as much as possible.
Filling your belly completely with breath and on the exhale completely emptying.
Practicing long deep breathing is like a cleansing for your system.
So trust that with your breathing you are making change.
You are inviting in that sense of calm into your body which then transfers to your mind.
If you're here you know that there's a connection between your body and between your mind.
Give yourself permission to soften into the here and now.
As thoughts or any need to define come up just let those thoughts drift by.
Notice them.
Let them float on by.
Anytime you get distracted you can focus on your breath.
Breathing in those long inhales and releasing those long extended exhales.
Cleansing,
Rejuvenating,
Inviting in that sense of calm.
Then start to notice the stillness.
Notice as you sit here that for the most part your body is still.
Notice the quality of the air and the environment that you're in.
Notice the chair that you're sitting on.
Notice the foundation that your feet are resting on and just tap into that stillness.
Breathing deeply,
Noticing the stillness within and just reminding yourself that it doesn't have to be so overwhelming,
So busy.
There's really no outcome that you need to achieve.
Just reminding yourself of that for now and pushing thoughts aside and inviting in a sense of calm into your body as you breathe deeply.
Calming to your eyelids and your eyeballs.
Calm to your face.
Relaxing the muscles of your face.
Letting your hair soften even.
Letting your ears soften.
Invite that calm to your chin,
To your neck and your throat,
Your shoulders.
Calm.
Your arms are calm.
Your hands are calm and relaxed.
There's nothing they need to be holding or supporting in this moment.
They can rest and exist in a state of calm.
Inviting in this sense of calm to your chest and your belly as it continues to fill with air,
New oxygen.
Releasing that staleness.
Inhaling calm.
Inhaling vitality.
Letting your back feel calm.
Your hips,
Letting them soften.
They don't need to be so tense and tight.
They can soften and release.
Your thighs,
The backs of your thighs,
They can take a break.
They can rest.
Your knees can be calm.
Your shins and your calves can be calm.
Your ankles can be calm.
All the way to the bottom of your feet and the tips of your toes.
You can invite in this sense of calmness and you can sense it and feel it.
And continue taking those cleansing breaths.
Any areas that are still tense or tight,
Direct your breath to those areas with the intention of inviting in more sense of calm and letting go.
Your body holds so much tension.
It supports you throughout your day and all your endeavors.
Let your being soften.
Release.
Relax.
And let your mind soften too.
Feel that soft energy in your mind,
In your thoughts,
So that your body and your mind are calm.
Breathing into this spaciousness,
This felt sense.
Letting your breath nourish your body,
Your mind,
And appreciating the connection between your body and your mind.
And appreciating how it feels when both are calm.
Basking in this energy of calm.
Basking in this state of being that's always available and accessible to you.
You have the capacity to calm your mind and your body.
And return your breathing pattern to normal now.
Releasing that long deep breathing pattern.
Just letting your breath be as it usually is.
And extend some gratitude to your body for all that it does to support you,
To help you move,
To help you digest.
It does so much.
So just thanking your body for all it does for you.
And then when you're ready,
Opening your eyes and looking around your room once again.
Just noticing the surroundings and sending an intention to carry this sense of calm with you forward throughout the rest of your day.
