Welcome to this guided meditation for getting out of your head and into your body.
I recommend practicing this meditation seated in a chair so that your feet can be on the floor,
Preferably barefoot if you can.
If not,
Feel free to just practice in whatever way,
Following along the best that you can.
Start to find yourself in that comfortable position,
Doing your best to sit up tall,
To be upright and alert,
But also to maintain a sense of suppleness in your body.
And just start by breathing in deeply and fully into the chest and the belly,
And let out a nice,
Slow exhale through the mouth.
Just do that a few times,
Inhaling and expanding as much as you can,
Chest and belly,
Exhaling,
Releasing fully.
Continuing to breathe deeply,
So a bigger breath than your resting breath.
And just aiming to soften something with each exhale as you arrive more and more into this moment.
Noticing your hands relaxing and your jaw softening as you continue to breathe.
Often our days are so full and our minds often mirror this busyness in life through work,
Through family,
That often we neglect simply being here.
Know that it is not a shame in any way to need this time,
To need to be guided in order to come to the space where the mind can still.
Continuing to breathe slowly and deeply.
Simply becoming aware of the fullness of your mind and the fullness of your life.
And if it feels accessible for you right now,
Can you find a sliver of gratitude for the ways in which your life is full?
For the ways in which your life is rich?
And continuing to breathe deeply,
Relaxing into your body,
Noticing if the mind has started too still.
Maybe it has not,
And just know that that's okay.
Now that you've done your best to find gratitude,
We'll simply work with our body,
Helping again to bring us more and more into this moment.
Go ahead and allow your body to relax into the chair that you're in,
Finding some sense of ease in your posture,
Not needing to worry anymore about being super upright,
Allowing the back to relax and allowing your shoulders to soften.
Focus your neck and simply bring it into a neutral position.
Bring your awareness to your face and all the muscles,
All areas that could possibly be engaged,
Starting with the point right in between your eyebrows.
Relax your eyelids over your eyes,
Creating a sense of warmth and safety there.
Relax down the bridge of your nose and all around both nostrils so that air passes freely.
Bring a little bit of space between your top teeth and your bottom teeth,
Relaxing the jaw.
Feel this sense of settling in within your whole head,
Moving down your shoulders,
Down both arms,
Hands completely relaxed,
The entire torso at ease,
Perhaps even sensing and imagining all inner organs relaxed so that they can best do their jobs.
Noticing your pelvis,
Soft,
Relaxed.
Find awareness for both legs,
Notice the position of your knees.
Feel and sense your shins and your calves all the way down to your feet and your toes.
Give your toes a gentle wiggle.
Feel sensation at the bottoms of your feet.
Notice the surface that they're making contact with.
Now sense and feel your whole body as this single unit in space.
Breathe in deeply as if your entire inner body were hollow and you are trying to stretch and bring your breath into every crevice,
Even down into your toes.
Continue to notice and feel your whole body in this space of ease,
Simply being here in this moment,
Relaxed,
Still.
And notice if the mind has started to mirror now this sense of ease,
Relaxing even more into this moment.
Body soft,
Body relaxed and self aware.
Breathe in deeply again into every nook and cranny of your body.
And again,
If you can,
Find gratitude for the richness and the fullness of your life.
Simply taking a moment to say thank you.
Knowing that sometimes all we need to experience the richness of life and the mind in a way that is doable is by simply finding stillness.
By bringing ourselves the best that we can into this space of true ease.
Breathe in deeply again,
Feeling the depth and vastness of your own lungs.
Exhale,
Releasing out that fullness,
That sense of overwhelm.
And again,
If you can,
Find gratitude for the richness and the fullness of your life.
