Settle into a position where you feel both comfortable and alert.
This could be a seated position with legs crossed,
The crown of your head pointing towards the ceiling and your hands resting palms up or down on your knees.
Maybe you're lying down or propped up on a wall or cushion.
Make sure that you choose the shape that works for you today.
This is your time and you don't have to meet anyone's expectations.
When you're settled in,
Close your eyes or soften your gaze,
Starting to take this journey inward.
Begin to release any tension you may be holding onto by letting a feeling of relaxation make its way through your entire body.
Starting with your feet,
Your ankles and your calves,
Allowing this relaxation to extend to your knees,
Your thighs and your hips.
Feeling this relaxation extend into your lower back and belly,
Then moving up into your chest and upper back,
Allowing yourself to feel more at peace.
Take a deep breath in and on the exhale,
Let the shoulders sink away from the ears,
Allowing a feeling of comfort to move down your arms,
Your hands and out your fingertips.
Allow your neck to relax,
Unclench your jaw and release the tension you're holding between your eyebrows.
As you embrace this feeling of relaxation,
Move the focus to the breath,
Inhaling through the nose and exhaling through the nose.
You can begin to think inhale as you breathe in and exhale as you breathe out.
Expand your awareness to your thoughts,
Keeping the anchor of the breath by thinking inhale as you breathe in and exhale as you breathe out,
But be alert for thoughts that pop up in your mind.
When you notice a thought arise,
Note what its general context is,
Instead of tuning in to the specifics of the thought,
Note whether it's planning,
Problem solving,
Fantasizing,
Or any other thinking pattern.
It may take you a while to recognize that you're thinking,
But as soon as you do,
Note the thought without diving into specifics and return to the breath patiently waiting for another thought to arise.
Release this mindfulness exercise,
Returning your breath to a slow deep inhale and exhale and letting go of becoming aware of thoughts.
Hold on to the peacefulness and stillness you've cultivated because these type of practices help us keep the mind quiet,
Which makes it easier to tap into our deepest selves.
Let's go deeper by considering a question that is inspired by the Hindu deity,
Bhubaneswari,
The goddess of space and infinite possibilities.
She reminds us of the importance of making space for your highest self to shine through.
Life can get crowded.
Can you take the time to notice your breath?
Feel the pause between inhales and exhales.
Can you reach a point of total stillness and find your true self?
Turn your focus inward and ask yourself,
How can I slow down?
You want to sit with this question without trying to analyze or think about it.
Just allow any answers to come up from deep within and focus on the question,
How can I slow down?
As you practice bypassing the thoughts and listening to your deeper wisdom,
You may notice that you don't always hear words.
You may have gotten images,
Impressions,
Thoughts,
Or memories.
Anything that came up could have meaning.
Take a few breaths to process what came up for you and consider if you want to act on anything that you learned.
Listen to the following affirmation and whether you feel it's true or not,
Repeat it to yourself and let it resonate deep within.
I choose to live at a comfortable pace.
I choose to live at a comfortable pace.
As we reach the end of today's practice,
Bring the palms together at heart center,
Slightly bowing your head.
Take a moment to reflect on this experience.
Were you able to connect with your inner wisdom?
Did you practice listening and being open?
Allow this experience and any insights you've gained to stay with you as you bring your awareness back to your physical surroundings.
Take your time and when you're ready,
Open your eyes and allow your body any movement that it needs.
