Find a comfortable position within your space that you can either sit or lie in for a few moments.
It could be in a chair with your feet flat on the floor.
Maybe it's sitting on the floor cross-legged style or even lying down on your back.
Anywhere that feels good to you that just allows you to pause for a few moments.
Are your pointer finger and thumb together?
In meditation it's believed that meditating with your fingers together in this way holds energy in,
Not allowing that energy to be released from the body.
If you're lying down,
Let your hands rest by your side.
If you're seated,
Let your hands rest,
Palms facing up on your knees.
Close your eyes if you haven't already.
Take a deep inhale through your nose and an exhale through your nose.
Drawing all of your attention and awareness to your breath as you inhale through your nose and exhale through your nose.
Start to draw your attention and awareness inwards towards your third eye center to the space right in between your eyebrows.
Inhale through your nose,
Exhale through your nose.
We'll begin a scan of your body starting at the top of your head.
As each body part is called,
Draw attention to that area and relax that space.
Start with your attention focused on to the crown of your head.
Let go of any thoughts that are lingering within your mind.
Shift your attention down into your jaw.
Unclench your jaw.
Let go of any tension that you're holding onto there.
Then we'll move down into your neck.
Maybe you rock your head from side to side.
Relax any tension in your neck.
Move down into your shoulders.
Your shoulders melt away from your ears.
Draw your attention into your right arm,
Then your left arm.
Just move down into your right hand and your left hand.
Shift your focus onto your chest.
Feel the rise and fall of your lungs as you inhale through your nose and exhale through your nose.
Move down into your abdomen.
Let your abdomen expand as you inhale and exhale.
Now move down into your pelvis.
Feel the grounding that you have onto the floor or chair that's right beneath you.
Shift your attention into your right thigh,
Then your left thigh.
Next move onto your right knee and your left knee.
Into your right calf and your left calf.
Finally,
Onto your right foot and your left foot.
Release any tension that you're holding there.
Do one final scan of your whole body.
Soften any areas that you may still be feeling tension within.
When you're ready,
Start to come back into your breath.
Inhale through your nose.
Exhale through your nose.
Inhale through your nose.
Exhale through your nose.
Exhale through your nose.
Begin to draw small movements back into your fingers and your toes.
You rock your head from side to side.
Stretch whatever feels right to you.
Start to take your focus off of your breath back onto the space that you're sitting or lying within.
You haven't already made it there.
Make your way up to an easy seat.
When you're ready,
Blink open your eyes.
Remember this is a practice that you can come back to at any time.
When you're really needing a few moments of stillness within your day,
You can always come back to your breath,
Come back into your body,
And really focus on your inhales and on your exhales.
Thank you so much.
