Settle The Body And Mind Meditation

A soothing meditation to relax your mind and body. Grounding yourself and coming into the present moment. Guided techniques on how to find stillness in the mind, how to relax the body, and how to connect with your breath.

Transcript

Thank you so much for joining me in this meditation.

A meditation to settle the mind,

The body,

And the spirit.

So beginning with this meditation,

Just finding your comfortable seated position.

You might like to sit on the ground with your legs crossed.

You might like to sit in a chair with your feet firmly on the floor.

Just finding yourself arriving in a space that feels supported and comfortable for you right now.

And when you're ready,

Closing down the eyes,

Allowing yourself to tune out from the external world and start to look within.

We begin by bringing your awareness to the earth beneath you.

Whether that's through the connection of your feet or connection with your sit bones.

Just feeling the support of the ground as it holds you here in this space.

Bringing your awareness to your spine and your bones.

Just feeling the strength of their structure,

Helping you stay supported in this position.

And allowing your muscles to relax,

Letting go of any tension held in the body.

Just giving space to be connected with yourself.

Bringing your awareness now to your mind,

Taking a moment to tune into the mind space.

Tuning into the mind with observation,

Without any judgment,

Without any control.

And letting go of any attachments to any thoughts or noise that come into the space of your mind.

Observing with non-attachment.

Anything that does come into the mind,

You can see it,

But let it pass on by like clouds floating out of the sky.

Or maybe turning down the volume,

Like on a radio.

Giving some attention to your mind,

Let's it know that you are seeing it.

But that you do not want to work with it,

So it can take a break.

The mind can relax and begin to find peace and stillness.

And then shifting your awareness to your body.

Allowing the focused observation to move from the mind space into your body.

Become aware of any sensations in the body.

Bringing attention to any sensations on the skin or deeper within your body.

With observation,

Without judgment,

Without the need to control or change anything.

Allowing yourself to see within the body as it is right now,

Not needing to change anything.

Notice how as you become aware with your observation of the sensations of the body.

That they feel seen or acknowledged and can ease and relax.

Not needing to be worked with right now.

Connecting yourself with your body in this way invites a deep connection with self.

It invites curiosity of how you are in this present moment.

And allows you to observe what's coming up for you in this present moment within your physical body.

Being mindful of how your body is and inviting in permission to relax and let go of any sensations.

Now shifting your awareness to your breath.

Breathing in through the nose and out through the nose or mouth.

Whichever is comfortable for you right now.

Bringing awareness to the sensations of the air as you breathe in and breathe out.

Breathing in cool air from the world around you.

And breathing out warm air from the lungs,

From the body.

Expanding your awareness of the breath to become aware of the throat and how the breath feels as you inhale and exhale.

Noticing how the throat feels right now.

Breathing in awareness into the lungs.

Observing your natural breath cycle as it is right now.

Be mindful of where the breath is being sent to in your body.

Are you breathing into the chest,

The ribs or the belly?

Observing without judgement,

Control or the need to change.

Being mindful of where your breath flows into the lungs creates a deeper sense of self-awareness.

Of how your breath cycle is right now in this present moment.

Your breath is your life force,

Your vitality.

It is your connection to spirit.

So just being mindful of how you breathe right now.

We're going to do some deep full body breaths to invite in and increase the experience of relaxation.

Empowering the breath and allowing the body and mind to relax more deeply.

We'll do a few rounds of box breathing.

So that will be counting on the inhale to four,

Holding to four,

Exhaling to the count of four.

And holding at the bottom of the breath cycle for another count of four.

I'll guide you in for the first few rounds and then you have space to practice on your own.

And as you breathe in this way,

Seeing if you can send the breath all the way down to your belly.

So just starting to soften the belly muscles.

Letting go of any tension,

Any tightness around the body of the belly,

The ribs and the chest.

So there is space for the breath to move.

So when you're ready,

Just exhaling all the air out of your lungs.

And together we inhale to three,

Four,

Two,

Three,

Four,

Exhale to three,

Four,

Hold to three.

Inhale to three,

Four,

Hold to three,

Four,

Exhale to three,

Four,

Two,

Three,

Four.

Inhale to three,

Four,

Hold to three,

Four,

Exhale to three,

Four,

Hold to three,

Four.

And now continuing this breath cycle to your own count inside.

Knowing that as you use this count,

You are creating an anchor for your attention to facilitate this beautiful breath.

Of relaxing,

Easing anxiety and de-stressing.

Can you notice how each corner or each side of the breath creates a different sensation in the body?

At the end of your next cycle of breath,

You can let go of any control of breathing in this way.

Allowing yourself to return to a natural breath flow.

Bringing in awareness of how the body feels with this new way of breathing.

Can you notice any relaxation?

Notice a smoother flow of inhale and exhale.

Can you notice how the belly,

The ribs,

And the body move more openly to allow the breath to really fill up the lungs and your body?

What is the sensation that you're experiencing right now of your whole being?

What's different to when you started this meditation?

And then just letting go of any awareness,

Letting go of any focused attention.

Allowing yourself to drop into this energy that you have cultivated.

Of settling the mind,

Tuning into the body,

And focusing your breath in a way that empowers and relaxes your whole being.

Enjoying this energy and this state of your being in this present moment.

Allowing yourself to fill into the truth of this experience that you have cultivated within yourself.

Tuning into the stronger connection to breath throughout your day.

You need to return to a state of peacefulness.

Or coming back to your center.

You can always tune into your breath.

Anchoring into a practice of counting the breath and working with the breath to help the body and the mind find peace.

We're going to move back into the external world by first taking a deep breath into the body.

Going back into the body,

Filling into the contact points of the earth beneath you.

Starting to wake up the body by moving the hands and the feet.

Maybe wiggling the fingers and the toes.

Maybe you like to take some bigger movements.

Stretching the arms,

Rolling the neck,

Or moving the legs.

Allow yourself to come back into your physical body,

Connected to the physical world.

And when you're ready,

You can slowly open your eyes and come back into this space.

Thank you for joining me in this meditation.

I hope that you have a greater sense of relaxation and can carry this forward with you.

Reviews

Centering, Peaceful

This was a very relaxing meditation. I hadn't practiced a box-breathing exercise before, but I definitely like those! Thank you !

Box breathing always works miracles. Thanks a lot for this nice tranquil meditation. 🙏🏼

Gentle soothing voice. Very relaxing mind/body scan and box breathing exercises.

Great morning meditation. The breath work and box breathing was wonderful. The soothing voice and counting was perfect

Hello Chloe. This is a gentle practice, purrfect for waking in the morning. Thank you for creating it. The music 🎶 was simply beautiful and your voice was soothing with an easy flow. 💗💞

Namaste 🙏