Hello everyone,
This is Jonathan.
Let's get started.
In this moment,
Wherever you are,
Take a deep breath in through the nose and into the belly.
And as you exhale,
Gently close your eyes or simply soften your gaze and breathe naturally.
For these next few moments,
Enjoy knowing that you have nowhere to go and nothing to do.
Continue to breathe naturally and comfortably.
Begin to feel the weight of your body,
Whether standing or sitting or lying down.
Feel the pressure and the contact with the surfaces below you,
With the floor or the chair.
And now bring your awareness to your feet.
Relax your feet.
Relax your shins,
Your knees,
Your thighs,
And your pelvis.
Keep breathing naturally.
Relax your stomach,
Your back,
And your chest.
Relax the hands,
The arms,
The shoulders,
And the neck.
Relax the muscles of the face.
And now become aware of the sensations of breathing in the body,
The rising and falling of the belly.
And gently bring your awareness to these sensations of breath.
Just feel the body breathing.
If thoughts disrupt you,
Realize the mind has wandered off and gently return your focus to the breath.
If sounds disrupt you,
Allow them to be without judgment and gently return your focus to the breath.
And if physical sensations in or on the body distract you,
Acknowledge them and without judgment,
Allow them to be and return your focus to the breath.
And now for as long as needed,
Stay here with your breath,
Allowing all distractions to go or to be.
And I will give you one minute of silence to practice.
Now slowly bring your awareness back to the body,
Back to the pressure of contact with the surfaces below you,
Back to your feet,
Your legs,
Your stomach,
Your chest,
Your arms.
And when you're ready,
Take one or two more deep breaths.
And as you exhale,
Gently open your eyes or unsoften your gaze.
Now we can do this brief meditation as often as we like or as we need and for as long as we like or need.
And as you practice over time,
You'll find that you can manage all of these steps almost simultaneously.
And with practice,
This will give you quick and easy access to the peace and the calm that it's meant to help create.
I hope this session has brought you a nice little break and a nice little bit of peace.
Thank you.
