Hello,
I'm Jessi Galvin.
Welcome to this quick meditation to help you release the pressures of your day.
In this meditation you will learn to find calm by becoming fully present,
Focusing on the body and your surroundings.
So take a few moments to find a comfortable seated position,
Either in your chair or sitting on the floor.
Allow yourself a few moments to adjust your body and if it feels okay to do so gently close your eyes or lower your gaze.
As you close the eyes just notice how your body feels in this moment.
When you're ready take a deep breath in through the nose and out through your mouth.
And again draw the breath in through your nose and out through your mouth.
Gently become aware of your body sitting in this moment now.
Notice all the places where your body makes contact with the chair,
The weight of your legs on the ground,
Your hands resting in your lap.
And simply observe the sensations without trying to change them.
Perhaps choosing one place to focus your attention,
Tuning in to that part of your body here and now in this moment.
Now bring your attention to the sounds around you.
You may hear a faint hum of people,
Distant voices,
Cars,
Birds or perhaps silence.
Allow yourself to simply observe these sounds without labeling them right or wrong,
Good or bad.
Just seeing if you can allow them to simply be part of this moment that you're experiencing right now.
Now bring your awareness to your breath.
Notice the rise and fall of your chest with every inhale and every exhale.
There's no need to force or deepen your breath here.
You're simply observing it in its natural rhythm and flow.
If your mind starts to wander to thoughts of things that you have to do,
Gently guide it back to the sensation of your breath.
It's okay that your mind wanders off,
But each time you notice it,
Gently bring your awareness back to your breath as you build your ability to remain calm with focused awareness.
Take a few more breaths here,
Allowing yourself to gently ground into the present moment.
As you breathe,
Perhaps you notice your shoulders gently relaxing.
Maybe the tightness or tension in your belly starts to lessen.
And in your own time and in your own way,
You find yourself arriving here fully into this present moment happening right now.
We'll close this meditation by taking one more deep breath in through the nose.
Sighing the breath out through your mouth and gently blink your eyes open,
Taking this sense of calm and connection into the rest of your day.
I'm Jessie Galvin.
Thank you for being here with me today.
Namaste.
You
