Welcome,
Today's meditation is an opportunity for us to come in and calm the mind.
Please allow yourself to get comfortable either by sitting in a chair or finding a relaxed posture on the floor.
I invite you to close your eyes.
Just starting to become aware of the breath,
Checking in with the breath rhythm.
If you'd like to,
You can also place one hand on top of the heart and the other hand on the belly.
By doing so,
You're also checking in now with the rhythm of the breath,
The heart,
And the belly.
Slowly,
Thinking about the breath rhythm and the belly,
Allow the exhale to release all the way out of the body.
And then begin with an inhale in through the nose,
Expanding the belly and pausing here,
And then exhaling the breath all the way out the mouth.
Continuing like this at your own pace.
And at any time during this meditation,
If thoughts arise,
Just let them drift by,
Knowing that there will always be different thought patterns that will emerge,
And accepting this.
Continuing to find that natural breath rhythm and letting all the thoughts drift by.
And now also begin to notice the length of the back body,
Whether you're supported in a chair or lying down.
Lying in here for a moment.
And notice those tense muscles,
Where they're at in the body,
And see what you can do on your next couple of breaths to start to soften and soothe and allow.
Allow these places to relax so that we can continue to promote a calm mind.
And if there's places in the body that are causing you physical pain or discomfort,
Be aware of them.
Don't get stuck in the moment of what's going on or what have caused those physical ailments,
But do take note of them,
And perhaps sending a little bit more love to those places.
And then throughout this meditation,
Perhaps that next breath that comes in through the nose will widen into some of those places,
Soothing,
Softening,
And allowing them to completely relax,
Calming the mind.
Continuing to find your breath,
Let it be your guide.
See if there's any way that you can slow the breath down any bit more by deepening that rhythmic belly breath.
And then to make sure that we're fully surrendering into this perfect breath right here,
Right now,
Wherever you're at in it,
Go ahead and take note and just accept.
And those thoughts,
They'll keep drifting by too.
And everything is perfect right here,
Right where you are.
You are okay.
And how peaceful you've become now.
We're going to continue to move this peacefulness into the rest of our day.
Making sure that we can stay relaxed by doing so,
Wherever you've placed your hands,
Just take note of them.
Notice how relaxed your hands are,
The muscles in the arms and shoulders,
And the way the shoulders have moved down and away from the neck.
They're no longer compressed up high by the ears,
But they've allowed themselves to come back down.
You are okay.
Feeling this peacefulness and this calm state of being.
Your mind now is relaxed,
Filling you up.
Each breath that comes in fills you up.
And each breath that goes out,
We'll take away,
Let go.
Taking note here,
Again,
Of the rhythm of your breath.
There's no judgment or comparison.
Just taking a note of it so that you can take this breath,
This new breath,
In and throughout the rest of your day and into your night.
With the breath,
Also now notice the rhythm of your heart.
See how everything has come back down,
Feeling much more normal,
Peaceful,
And at ease.
And allowing that belly rhythm to continue to make its movements so that the diaphragm,
The chest and the lungs can take up all of this energy.
So we're going to prepare to come out of the meditation,
Wherever you're at with your breath.
Begin to find some deeper inhales and exhales,
Just watching and letting movements occur in the body so that you can slowly start to wake yourself back up.
And then blink,
Opening the eyes when you're ready,
Letting the light come in,
And enjoy the rest of your day.
Thank you.
