Welcome to this short meditation for finding ease in moments of stress.
Perhaps you've had a full day or just a full mind.
Give yourself the chance to settle into a comfortable position,
Preferably sitting maybe with sit bones elevated above your knees and just take a few gentle movements,
Shifting the shoulders from side to side,
Shrugging them up to your ears,
Moving your head around.
When you feel that you are calm,
Settle into stillness,
Finding a sense of effortless length throughout your spine that still maintains a sense of suppleness.
Take a deep breath in through your nose,
Filling up your lungs and your belly.
Open your mouth,
Let out a great big sigh.
Again,
Big full expansive breath into the belly.
Open your mouth,
Noticing this sense of arriving into this present moment,
Noticing exactly what is right now.
You may start to feel ease right away or you may notice lingering tension,
Perhaps manifesting as physical sensations in your body or just this sense of icky rigidness.
If you feel that lingering tension,
Just take a few more of those deep expansive breaths with those long sighing exhales,
Noticing sensations here in your body.
Soften the space between your eyebrows,
Soften your jaw,
Allow your shoulders to surrender to gravity,
Give your eyelids permission to melt over the eyes.
Start to draw out the lengths of your breath.
Inhaling,
Two,
Three,
Exhaling,
Two,
Three,
Inhaling,
Two,
Three,
And just settling into your own rhythm.
Once you feel connected to a flow of your breath,
We'll start to welcome in this mantra.
Breathing in,
I am here.
Breathing out,
I am at ease.
Breathing in,
I am here.
Breathing out,
I am at ease.
Find your flow.
You may notice that your mind wanders to thoughts.
Perhaps you hear sounds around you.
It's okay.
You can allow everything to be exactly as it is in those moments when you catch it.
Breathing in,
I am here.
Breathing out,
I am at ease.
Feel free to hit the pause button and take that mantra with you for as long as you need.
When you feel complete and grounded in yourself,
Take another great big inhale into the lungs,
Down into the belly,
Filling up,
Opening your mouth.
