Hi,
Hello and welcome.
My name is Julie and I'll guide you through a quick meditation to regain calm and clarity.
You can practice this meditation anytime,
Anywhere.
To begin,
Become physically still.
Wherever you are,
Either lying,
Sitting or standing.
Choose any position where you'll be comfortable and softly close your eyes or cast them down.
Bring your awareness to whatever is going on for you right now,
In this moment.
And then allow yourself to give the weight of your body up to gravity.
Allow your weight to sink into the points of contact between your body and either the floor,
The chair or the bed you're on.
Take a moment to feel what sensations are present for you right in this moment.
And if you notice any tension or resistance,
Any painful or unpleasant sensations,
Gently turn towards them.
Accept these sensations as best you can.
If you begin to feel a little tense around the breath,
Then let go a little bit more when you breathe out.
Breathe in,
Breathe out and let go.
Allow yourself to soften into gravity.
Notice any thoughts as they move into your mind.
See if you can let them come and let them go without getting stuck to the content of the thoughts.
Observe the thoughts as if they are just passing by.
Notice any feelings and emotions as they arise.
Can you let these come and let these go?
Now allow your awareness to center on the feeling of your breath in your body.
Move your awareness to your breath and the feeling of the breath moving in your body.
Feel the front,
The back and the sides of your chest.
Feel the flow of the breath in the belly.
Feel the movement of the breath in the nose.
Use your breath to anchor your awareness in this moment,
Breathing in the body,
Noticing each breath in and each breath out,
Each breath in and each breath out.
Each time you notice your mind has wandered,
Gently bring yourself back to your breath,
To your body.
Now gently expand your awareness to include your whole body.
Feel the weight and shape of your body.
Cultivate an acceptance for your whole experience,
For your whole body in this moment.
Befriend your experience.
Use the breath to anchor your awareness in the present moment,
Breathing in your body,
Noticing each breath in and each breath out,
Noticing each breath in and each breath out.
