Hello,
And welcome to your day.
This is a 10-minute mindfulness practice to help restore the inherent clarity,
Peace,
And stillness that is accessible to all of us at any point during our day.
Despite our best efforts to enter the day with quality rest,
Good nutrition,
Fitness and mindfulness,
Our days have a way of serving up these certain challenges that can throw us off course.
This is okay.
It just reminds us that we are engaged in life with great opportunities to develop insight and growth.
In exercising our psychological flexibility,
We can experience life's daily struggles with acceptance and emotional agility.
This guides us towards what really matters to each and every one of us.
Let's take just a few moments out of our busy day to recruit the assistance of our parasympathetic nervous system and begin to slow our heart rate,
Calm our breathing,
Recenter ourselves,
And maybe let your lunch digest.
Find a comfortable seat where you can be undisturbed for the next few moments.
Let's start by taking a nice cleansing breath in through the nose and exhaling slowly through the mouth.
Now before we close our eyes,
Take note of your surroundings.
What do you see in the room?
Do you notice any fragrance or smells?
What can you touch and how does it feel?
What is the texture?
Maybe notice any outside sounds.
Just becoming present and establishing yourself in this space.
Begin now to close your eyes,
Grounding both feet comfortably into the floor.
Now take another deep inhale through the nose and exhale through the mouth.
Moving forward,
Continue your breathing by inhaling through the nose and exhaling through the nose.
Notice how this transition begins to lighten the breath and begins to draw us closer to our center.
Take a few breaths on your own in this way.
Inhaling through the nose and gently exhaling through the nose.
Notice how this begins to further anchor us in the moment,
Bringing us into our own rhythmic pattern of respiration.
And even with your eyes closed,
You remain aware that activity in the world continues all around you and you acknowledge that this is your moment to restore clarity,
Grace and stillness as if you were just waking in the morning.
As you take your next exhale through the nose,
Then begin to fill the lungs completely all the way up to the collarbones.
Now exhale slowly through the nose as if you're gently letting the air out of a balloon.
As you move forward,
Try to surrender the control of your breath now to your body's own natural rhythm and simply just notice when each inhale and exhale arrives.
Simply in through the nose and out through the nose in your own rhythmic pattern,
Just bringing awareness around the rise and fall of the breath.
As you begin to notice each inhale and as it arrives simply imagine or speak in your mind the word calm.
And as you notice the exhale,
Simply imagine or speak the word restore.
Noticing your inhale,
Calm.
And noticing your exhale,
Restore.
Calm,
Restore.
Calm and restore.
Calm and restore.
Calm and restore.
Take the next minute to allow your breath to guide this mantra in a rhythm that feels gentle and comfortable for you.
Calm and restore.
As other thoughts arrive simply return to the mantra.
The mantra of the moment.
The mantra of your breath.
The mantra of healing.
Calm and restore.
Calm and restore.
Following your next exhale,
Take an intentional and deep breath in slowly.
Letting go.
Gently begin to open your eyes as you take another deep inhale.
Gently raise your arms up overhead,
Reaching out of your pelvis.
And while still seated in your chair,
Exhale the arms by your side.
Coming back into the space,
Notice your surroundings and how you're viewing them.
Notice any changes in lighting,
Color,
Any outside sounds,
Or temperature changes.
Notice now how you're stepping back into your day.
I hope this practice helped to restore some balance to your day and support your personal journey of healing,
Resiliency,
And wellness.
Thank you for listening.
Namaste.
