Hello,
This is Jax and welcome to the short meditation to feel calm.
Let's begin by finding a comfortable seated position with your back straight but relaxed.
You can also do this meditation lying down if that's a little bit more comfortable for you.
If you like,
You can gently close down the windows of your eyes or keep a soft gaze looking down towards your nose.
And then just start by taking a couple deep breaths,
Feeling your chest and belly expand on the inhale,
And feeling your chest and belly release on the exhale.
And now we're going to add a count for our breath work.
Take an exhale out the nose to prepare.
Inhale for 1,
2,
3,
4,
Hold.
Exhale 4,
3,
2,
1.
Inhale 1,
2,
3,
4,
Hold.
Exhale 4,
3,
2,
1.
Inhale.
Hold.
Exhale.
And then just allow your breath to return to its natural rhythm.
Then start to move your awareness to your body.
Begin by bringing your awareness to the top of your head.
Start to notice any sensations there.
And can you allow yourself to start to soften around those areas?
And then start to slowly move your attention down to your forehead,
Your eyes,
Your cheeks.
And can you let go of any tightness in those areas?
Continue to your jaw.
And if you notice that it's clenched,
Could you start to soften there as well?
Allow your neck and shoulders to release,
Letting go of any weight they might be carrying.
Now bring your focus to your arms and your hands.
Feel them becoming heavier and heavier.
Bring your focus to your arms and your hands.
Feel them becoming heavy and relaxed.
Shift your awareness to your chest and heart area.
And as you breathe,
Imagine your chest opening and softening.
Bring attention to your stomach and allow it to soften with each breath.
Move down to your hips,
Letting them release and settle into your seat.
Focus on your thighs,
Your knees,
And calves.
Allow them to become heavy and relaxed.
And then finally bring your awareness to your feet and toes,
Feeling any remaining tension melt away.
And now we're going to focus on a calming mantra.
You can silently repeat to yourself out loud or internally,
I am calm,
I am at peace.
With each inhale,
Say I am calm.
With each exhale,
I am at peace.
With each exhale,
I am at peace.
I am calm,
I am at peace.
Let these words wash over you.
And as you continue to breathe,
Repeat the mantra,
I am calm,
I am at peace.
Take a last couple of breaths here with that feeling of calm and peace.
Feel it grow with each breath.
And then you can just gently let that mantra fade,
Knowing that you've taken time out of your day to breathe,
To soften.
And to invite a little bit more calm and peace into your environment,
Into your energy.
When you're ready,
Slowly bring your awareness back to the room.
Maybe start to wiggle your toes,
Maybe take a couple of deep breaths.
And when you feel ready,
Gently open your eyes.
Thank you so much for joining me in this meditation.
Once again,
This is Jax,
And I hope to practice with you again soon.
Peace.
