This is your daily meditation practice.
Begin with three mindful breaths.
We'll do them together.
Ready?
Inhale,
Exhale,
And exhale.
One more.
Inhale,
Exhale.
Open your hands,
And then close them,
Squeezing them closed.
Focus on the tension created in your hands.
Squeeze as hard as you can your wrists,
Your forearms,
Your biceps,
Up to your shoulders,
Squeezing all of the tension that you can bring into your arms.
And then inhale,
Exhale and relax everything.
Squeeze the muscles of your feet and your legs next,
Curling your toes,
Bringing tension to your calves,
All the way up to your glutes.
And then inhale,
Exhale and relax everything.
Last one.
Let's create as much tension as possible in the facial muscles.
Frown,
Grin,
Eyebrows raised,
Now squinting.
Squeeze everything together.
Try to look as ugly as possible.
Feel the muscles in the back of your head and your neck contracting,
Squeezing.
Maybe the shoulders rise to meet the ears.
It's almost too much tension as you inhale,
And then let go.
Relax it all down again.
Slow down your breathing,
And just watch your thoughts for a moment,
Like cars passing by on the road.
No need to jump in and go where it's going.
Stay where you are and watch.
Nothing to do,
Where to go,
Where to go,
No one to be,
Just watch.
Notice your body breathing.
Notice your ears hearing.
Notice your senses sensing.
Picking up phenomena.
No need to identify what you're hearing or thinking.
Just let the senses do what they do.
I'll watch the time.
You can let go of time and just be here with your senses.
Nobody needs anything from you right now.
Drop the identity,
The agenda,
The story,
Just for now.
Just be a body breathing,
Sensing,
Noticing,
Being.
Okay,
Good.
That was great.
That was enough.
You did it.
Bring your awareness back to where you are and slowly move from this meditation into the rest of your day or evening.
Thank you for meditating with me.
