Hi,
I'm Jane Ann and this is going to be a 10 minute meditation for you to use when you're feeling pressured,
Rushed,
Hectic or overwhelmed to help you come back into your body and to reconnect with yourself again.
So we'll just start out by taking a comfortable seated position.
Settle into the space.
You might be aware of the sounds around you or the sensation of your clothes against your skin.
While you're aware of those things,
I want you to go ahead and start to take a few deep breaths.
We'll take three deep breaths to begin to settle into our bodies again.
And so you can take a deep inhale and exhale.
Take a deep inhale and as you exhale,
Exhale out any of the frustration of the day,
Anything that isn't yours that you no longer need.
And take one more deep breath inward.
When you're ready,
Let it go.
And as you begin to settle into your body,
I want you to become aware of your seat,
Wherever your feet,
Legs or butt may be touching the floor or the chair.
Just be aware of that contact that your body is making with that that's outside of you.
Focusing on that sensation can help to root us and remind us to trust.
Just sink into that chair or your feet into the floor.
And as you do,
Continue to be aware of your breath,
What it feels like in those parts of your,
In the lower parts of your body.
And moving up to your sacral chakra,
The area just below your belly button.
You can feel into that area and begin to feel your breath as your body,
As your belly expands,
Contracts ever so slightly as you breathe.
And remember that we can have faith that everything is working out exactly as it should.
Moving your attention upward into your solar plexus,
Just below your ribs in the center of your being,
Your power center.
And becoming aware of the sensation of your breath going in and out.
Right back against the chair.
Remember that when you are in your power,
You are a light for everyone.
You have the self-determination to decide what matters most to you.
And as you take another deep inhale,
Moving up to your heart,
Taking a deep breath into your chest,
Remembering that you have self-compassion for yourself whenever things are hard to be kind to yourself.
And only then can we have self-compassion for others,
The people we encounter in our daily lives.
Moving up to that throat chakra,
Your larynx in the space between your heart and your head to remember you have the courage to say what needs to be said.
As you place your attention there,
Just to focus on any sensations that you may be feeling.
You're going to breathe gently in and out,
That force allowing your whole body to continue to soften and deepen in its restful state.
Moving up to the center of your forehead,
Your sixth chakra,
The center of your mind and activity.
May you remember that you have clear perception.
Your mind is your tool,
One part of all that you are that helps you function in this world.
Moving up to the top of your head,
That crown chakra center of your head and feeling that gratitude for all that is.
Allowing that relaxed state to linger as the meditation ends for as little or as long as you need to,
Knowing that you can always come back to this place where you're anchored deeply in the foundation of your body,
The earth connected to the source,
Knowledge inspires and feeds you.
Namaste.
