Welcome.
To begin,
Give yourself a moment to move and shake through your body.
Release any tension,
Any antsiness,
Any stagnant energy.
As you feel ready,
Come into either a comfortable seated position or lay down on your back.
Take care to unwind any limbs,
No crossed legs or arms for this exercise.
Gently close your eyes and take a slow,
Deep breath.
Breathing deeply into your nose,
Then exhaling even slower out of your mouth.
Inhale as much as you can and as slow as you can,
Exhale and sigh out of your mouth.
One more time,
A deep inhale and then an even deeper exhale,
Sigh out of your mouth.
Now find a comfortable rhythm to your breath,
Breathing gently and evenly in and out of your nose.
Don't think too much about the way you are breathing or how to do it.
Allow the breath to move naturally and freely in,
Around and out of your body.
Continue inhaling and exhaling slowly and deeply in and out of the nose.
With the body settled and comfortable,
Bring your attention to your feet.
Notice how your feet feel,
The bottoms of the feet that support you every day,
The toes,
The tops of the feet,
The ankles.
Taking a deep breath and having all of your attention be on your feet.
Taking a slow,
Deep inhale,
Begin to bring your attention to the lower legs,
Focusing on the calves,
The shins and up to the knees.
Slowing and deepening your breath even more,
Focus on your hamstrings,
Your thighs,
Your quadriceps,
Your hips,
Your sitz bones.
Pay attention to the places on the lower half of the body,
Breathing fully,
Noticing where the body is touching the chair,
The ground,
Wherever your body is being supported.
Bring awareness to how the lower half of the body feels at this moment,
The sensations you are feeling,
The cool or warmth of the air,
The fabric on your skin.
Breathe deeply,
Moving the awareness up from the feet,
The ankles,
The calves,
The knees,
The thighs,
The hips,
The sitz bones,
And now focusing on the lower back.
Breathe deeply here and focus all of your attention and breath on your lower back.
Notice any tension or any ease that may be present in this part of the body.
Allow your breath to deepen your focus and help you relax.
A slow inhale,
A calm exhale,
Breathing into your core,
Your lower belly,
The middle part of the belly,
And up to your ribs.
Have the attention and breath move across the ribs to the middle part of your back.
Take a deep breath into your chest,
Into your heart,
And across the collarbone.
Slowly focus the breath up to your shoulders,
Another place you may hold a lot of tension.
Take a deep breath in,
Take a slow exhale out.
Let the body relax as you focus on the middle part of your torso,
Breathing down from the shoulders to the upper part of the arms,
Breathing to your elbows,
Down to your forearms,
Into your wrists and hands.
Gently wiggle your fingers slowly as you take a deep breath into this present moment.
Be here and be now with your body,
With your breath,
Quiet in your mind.
Allow your attention now to move,
Moving up your arms,
Back to the shoulders,
To your neck.
Let your neck be relaxed and send your breath to the back of your head.
Taking a nice deep breath in,
Allow the breath to move behind the head to the face,
The jaw,
The temples,
The eyes,
And the forehead.
Allowing your head to relax,
Allowing everything to be heavy.
Taking your deepest breath of today,
Breathing in through your nose and out through your nose.
Let yourself feel your entire body relax.
The places on your body that are touching the chair,
Touching the floor,
The places that are touching your clothes,
The places directly feeling the air around you.
Take a slow deep inhale and a slow deep exhale.
Notice how your body feels right at this moment.
Notice how a deeper breath allows your body to relax,
To settle,
To become present.
Taking another slow deep breath and notice how you can settle your mind.
Taking an inhale and taking an exhale.
Bring your entire focus into the present moment.
Bring your awareness to your thoughts and when your mind wanders,
Let yourself stay focused on one thing,
Your breath.
Breathing in and breathing out,
Release the feeling that any thought is right or wrong or good or bad.
Just return to your breath and notice how you feel.
The awareness on your breath,
On your body,
The awareness on your thoughts.
Inhale slowly and deeply,
Exhale slowly and deeply.
The breath comes into the nose and moves freely through the entire body.
Let go of the feeling of the need to control your thoughts.
Give yourself the freedom to be here in the present moment.
If the mind drifts,
Focus on slow deep inhales and exhales.
If the body tenses or fidgets,
Focus on slow deep inhales and exhales.
If the body feels uncomfortable or the mind begins to spin and you're away from your breath,
Understand that this is normal.
This happens all of the times.
We are human beings with bodies that support us and minds that think.
Have your awareness come to what is happening.
Accept what is happening and know that it is okay and then return to the breath.
Deepen your breath,
Inhale being fully present in the here and now.
Exhale being fully present in the here and now.
Breathing in and breathing out.
As you are ready,
Take a slow deep breath and gently open your eyes.
Bringing your awareness into the room around you,
Ending your meditation and returning to your day with more mindful awareness and intention.
