When the mind grows agitated,
The body often follows suit.
Luckily,
The relationship between body and mind is a two-way street.
As you calm the body,
The mind will likewise relax.
Take a moment just to set yourself up for practice.
You can meditate sitting up,
Standing,
Lying down,
Or even as you walk.
When you're ready,
Close your eyes.
Tune in to the sensation of breathing through your nose.
Take a few moments here just to deepen your breath and find your rhythm.
Breathe in,
Filling your body with fresh air,
Fresh energy.
Breathe out,
Soften and release.
Draw your focus to your left arm.
As you breathe in,
Imagine your left arm filling with the energy of your breath.
As you breathe out,
Imagine pushing the breath energy out through your fingertips.
Tune in to your left arm as you do this,
Keeping both your physical body and your visualization in your awareness.
When your mind wanders off into thought,
Gently reconnect with your breath.
Now,
Switch your focus to your right arm.
Breathe in,
Filling your right arm with breath energy.
Exhale,
And release the energy through your right fingertips.
Continuing here,
Breathing and focusing on your right arm.
Now,
Shift your awareness to your torso.
Visualize filling the entire chest and abdomen with each breath.
On your out-breath,
Push your breath down through your spine,
Away from your body.
Continue with each of your legs.
Start with your left leg,
Pushing the breath out through your foot.
Now,
Switch to the right leg,
Guiding your breath.
Now,
Try to bring it all together.
Breathe in and fill your entire body with breath.
Imagine the body being filled with the energy of breath from head to toe.
Exhaling,
Let the breath out through the fingertips,
The spine,
The feet.
Find a rhythm with your breath,
Breathing in,
Breathing out.
Cultivating a patient mind,
Releasing energy,
Softening.
Relax in meditation for as long as you would like.
When you're ready,
Expand your awareness,
Take in your surroundings,
And rejoin the day.
