Hi,
I'm Lori and welcome to this meditation designed to help you relax your body,
Quiet your mind,
Calm your nervous system and learn how to and practice being in the present moment.
In this meditation we're going to include a restorative yoga pose called legs on the chair to help you really elongate your back and drain your lymphatic system while we're doing this.
So start by finding a quiet place where you won't be disturbed for about 15 to 20 minutes.
If you have a mat,
Lay that out,
If not a soft blanket is nice to lay on.
Grab a small pillow,
A second blanket,
You'll need a chair as well.
So either lay the mat in front of an existing chair or bring a folding chair over that you can use.
When you're ready,
Lay the mat out on the floor in front of the chair long wise so that the narrow end of the mat is butt up against the legs of the front of the chair.
Position yourself on the mat so that your bottom is on the floor at the foot of the mat in front of the chair legs.
Then place your legs up on the seat of the chair.
If there isn't a cushion on the chair,
Pause and go grab a blanket or a towel just to put on the edge so that the back of your knees aren't folded over a hard edge.
Now lay back and press your lower back into the mat as you're laying out.
Your calves are resting on the seat of the chair and your back is flat on the floor.
Place a small pillow under your head if you need to and place the blanket over top of you,
The second one,
To help keep you warm.
Put your arms out to the sides,
Palms up.
This position will help you to relax,
Open up your shoulders a bit and elongate your back.
It will also help you to drain the lymph nodes in the legs.
And with every exhale you will notice your back and body starting to relax more and more in this position.
You don't have to do anything here.
Gravity does all the work with every exhale.
Just allow any knots or tightness or tension to undo itself.
You may feel you need to adjust as you go and that's totally okay.
Now close your eyes and take a nice breath in and when you exhale let out a bit of a sigh to get rid of any body or mind or spirit stress you're holding in.
Do that one more time,
Nice big breath in and as you exhale,
Exhale with a heavy sigh and breathe out.
It feels so good to have a nice blast of oxygen in the lungs with those nice big breaths.
Now just breathe normally.
Being present is an ever-evolving moment of time.
Every second is a present moment reinventing itself over and over and over with every tick of the clock.
In the seconds of awareness you are in the present moment.
When you're able to focus your thoughts and mind on one specific area whether it's your breath or just relaxing,
Maybe connecting to the rhythm of life or music or maybe a visual image.
When you're focused on that you are in the present moment.
When you don't have thoughts of the past or the future and you're just focusing on what is happening now you're in the present moment.
When you're fully present for another you're wholly there for them.
All outside distractions melt away and you're focused on the conversation and being in that moment of concentration of emotion and focus.
You're holding space for that person and being present in that moment.
Just being in that moment is a moment of time.
Just as you are able to be fully present when engaging with others you so too can be fully present when engaging with yourself and we're going to practice this now.
So just breathe normally.
Do not change your breath.
Just observe your breath.
Observe yourself breathing in and out.
Observe the rhythm that that creates.
Don't change anything.
Just observe how you are breathing.
Being in the present moment with your breath.
Just observe being in the present moment with your breath.
Just focusing solely on your breath.
How does it feel as you inhale?
What areas of your body can you feel the breath going to?
And how does it feel when you exhale?
How does your body feel as you exhale?
Do you notice are you breathing slowly and deeply or are you breathing shallower and faster?
Can you feel your breath going into your lungs and filling your diaphragm or do you feel it going into your lungs and filling your diaphragm or do you feel it just in your chest with every breath?
Don't change anything.
Just be the observer of your breath.
Now,
You can see the thought of your breath.
If thoughts start to float in,
Let them.
It's okay.
Just let them float on by.
If you're having trouble letting them float on by,
Then think the thought and then when you're ready,
Return to the focus of your breath.
Nice slow breaths in and out.
In and out.
Just stay focused on your breath,
Observing your body,
Relaxing more and more with every exhale.
Now become aware of your body.
Shift your attention to your toes and your feet.
Be fully present,
Focused on your breath.
Be aware of your breath.
Now,
Become aware of your body.
Shift your attention to your toes and your feet.
Be fully present,
Focusing on your body.
Do you have an awareness of energy in your toes or your feet?
Can you feel any blood flowing?
Can you tell what temperature your feet and toes are?
Is there any tension or tightness?
If so,
Rotate your eggs and your feet.
Now,
Be aware of your ankles.
One direction a few times.
Then reverse the direction.
Really observe your ankles and your feet and your toes.
Keep breathing nice and slow,
Relaxing more and more with every exhale.
Now,
Become aware of your legs,
Your calves,
Your knees,
The tops of your thighs,
The backs of your thighs and your hamstrings.
Observe your legs.
Become aware of the muscles and the bones.
Is there any tension or tightness in your legs?
If so,
Turn your attention there and focus your legs.
Now,
Focus on your knees.
Your breath in your mind's eye into that area of tightness or tension,
Consciously relaxing with every exhale more and more.
Now,
Become fully present,
Observing your backside,
Your bottom,
Your hips,
Your lower back.
Turn your attention to your abdomen.
Are there any physical adjustments needed to maximize your comfort level as you relax with every exhale?
If so,
Adjust as needed.
Is there any tension or tightness in your hips,
Any pinching in your back?
If so,
Turn your attention there,
Focus in your mind's eye,
Sending your breath there.
Can you feel any tingling,
Any energy flowing through your legs and your hips and your bottom into your lower back?
No pressure,
Just observe and be present in this moment with your bottom,
Your hips and your lower back and then into your abdomen.
Keep breathing,
Allowing any thoughts to just float in,
Observing your thoughts and let them float on by.
Turn your attention to your organs,
Your stomach,
Your liver,
Your kidneys,
Visualize them in your mind's eye.
Imagine seeing your stomach,
Your liver,
Your intestines.
Be fully present,
Observing these organs in your body,
And then with every breath in,
Imagine the oxygen filling your organs' cells before you exhale it away.
Soften the muscles along your middle back area,
Allowing your ribs to be fully present in your body.
Imagine the oxygen filling your organs' cells before you exhale it away.
Imagine the oxygen filling your organs along your middle back area,
Allowing your ribs and lungs to move freely,
Expanding gently,
Having no impact on your organs at all.
Is there any tension or stress in any of these areas?
If so,
Just breathe into them,
Softening the muscles with every exhale,
Relaxing more and more,
Deeper and deeper with every exhale.
Now turn your attention to your upper back,
Especially the space between your shoulder blades.
See if you can open your upper back and soften the muscles around your shoulder blades.
Allow your shoulders to drop on the exhale.
Adjust if you need to and see if you can lay your shoulders flat on the mat now.
If not,
It's okay.
We're going for maximum comfort and relaxation.
Relax your neck and head and roll your head left and right,
Stretching out the neck muscles as best you can,
Softening on the exhale,
Relaxing more and more.
Keep breathing nice and slow,
Continuing to be the observer of your body,
Your muscles and the flow of energy.
I'm going to read affirmations that I'd like you to consider as you're focusing just on your breath and observing your breath and your body.
I am relaxed and open in this moment now.
I am relaxed and open in this moment now.
Keep breathing.
I am relaxed and open in this moment now.
I have so much to be joyful and grateful for in this moment.
I have so much to be joyful and grateful for in this moment.
When I am present in life,
I am more aware and able to engage in a meaningful way.
When I am present in life,
I am more aware and able to engage in a meaningful way.
The past is over.
The future is unknown.
I am as I see it now in this meaningful way.
The past is over.
The future is unknown.
All I all I have is being in the now moment.
The past is over,
The future is unknown,
All I have is being in the now moment.
I am exactly where I am supposed to be,
Doing what I need to do for me.
I am exactly where I am supposed to be,
Doing what I need to do for me.
I give myself permission to just be in each passing moment.
I give myself permission to just be in each passing moment.
I am training myself to live in the now.
I am training myself to live in the now.
I observe my feelings and thoughts as they flow through me.
Right now I am content and at peace.
Right now I am content and at peace.
Life is happening for me,
Not to me.
Life is happening for me,
Not to me.
Every single moment is a chance for a new beginning.
Every single moment is a chance for a new beginning.
I cherish each and every moment in my life.
I cherish each and every moment in my life.
Keep breathing nice and slow.
Turn your attention back to your body,
Being the observer.
Take a nice deep breath.
Is there anywhere that feels tense or tight?
Is there anywhere that you feel you need to breathe into or maybe stretch out an area to help the energy flow through?
Now you're welcome to lay here longer and relax further.
This is the end of our meditation.
So if you'd like to follow along with me,
That's fine and if you'd like to lay here longer,
That's okay too.
So take a nice deep breath in.
Wiggle your toes and your fingers.
Roll your head back and forth.
When you're ready,
Take your legs off the chair,
Roll over onto your side and push yourself up into a seated position on the mat.
Now just sit there for a few moments,
Allowing the fluids to circulate.
Sometimes people feel a little dizzy when the lymphatic system's fluids start to flow through the body.
So just sit there for a moment until you're feeling able to stand upright without being dizzy.
Thank you for joining me on this present moment meditation.
I hope you found it helpful in quieting your mind and calming your nervous system and relaxing your body.
And maybe you can return to it in the future as a matter of practice to help you to continue focusing your attention on the present moment.
I hope you have a beautiful day.
Namaste.
W Tessi TRG H You You You You
