Hello and welcome to your 10 minute guided meditation for today.
For this first part,
I want you to keep your eyes open,
Soft gaze,
But allow yourself to take a mental scan of your physical body,
Wherever you may be,
Whether it's morning,
Noon or evening for you.
Start to draw your attention towards the space between your eyebrows and allow that area to soften.
Focus on the back of your head down to your ears and your jaw line.
Again,
Allowing these spaces to gently unfurl.
Maybe your tongue glides across the roof of your mouth and you swallow,
Taking notice of how your throat feels blocked or unblocked in this current moment.
Allowing yourself to continue relaxation down into the shoulder blades,
Maybe rolling your shoulders up towards your ears and back,
Then down your spine.
Allowing the sensation to caress down into your lower back and eyes are still soft,
Not paying attention to one thing rather the feeling in your body.
As you move this energy down into your stomach,
Deep into the belly and down into your sacral root chakra.
Feeling the sensation continue down whether you're seated or standing down into the upper thighs,
The kneecaps,
The shins and fully into the bottoms of your feet.
Now allowing your gaze to gently close,
Closing down the eyes turning inwards once more.
Beginning to draw our awareness onto our breath.
Noticing if this is shallow or deep.
Taking into consideration our current mental state and noticing what thoughts come up for us.
Allowing ourselves to focus on these thoughts without judgment.
I know that's easier said than done,
But allowing yourself to first draw attention towards what these thoughts are and what they comprise of.
And second,
Allowing yourself to let them go.
Whether that's moving on to a different thought or visualizing yourself holding on to these words and then letting them fall like water onto the ground and back into a stream where it continues on but without the grasp that it has on you.
Continuing to allow our thoughts to come to the front of our minds and then fall like water back into a stream.
Recycling and noticing how much lighter we may feel once we allow these thoughts to continue on their journey.
With each inhalation that we take,
Allow the breath to cascade down into the belly.
Then move its way up to the ribs and lastly up into the chest.
Sipping a little bit more air at the top.
And exhaling letting it all go back down the same way it came chest,
Ribs and belly.
Again moving slowly like water,
Inhaling deeply filling up the lower belly.
Moving and gliding into the chest.
Making its way through the ribs.
Allowing ourselves to take in a little bit more air,
A little bit more breath at the top.
And exhaling it,
Allowing it to slowly exit the body.
Continuing on this breath cycle at your own pace.
Again allowing ourselves to move about kindly within our heads.
Noticing what thoughts are surfacing.
Not trying to push them away with force or judge them as good or bad.
Simply again noticing what kinds of thoughts are these.
Not necessarily unveiling the why at this moment but allowing them to continue on their journey.
Much like we are always changing,
Always moving through tides our thoughts can form as water and we can allow them to continue their flow.
Inhaling deeply belly,
Ribs and chest.
And exhaling chest,
Ribs and lastly the belly.
Taking a moment here to perhaps notice how the quality of our breath has changed since the beginning of this session.
From shallow half breaths to full deep complete energizing nourishing breath cycles.
And taking a moment to consider the fact that there may be a connection between the quality of our breath and the thoughts that invade our mind space throughout the day.
So that mind body connection is vital for our existence,
For our ability to relax and calm ourselves in the face of stress or adversity.
Taking time for ourselves to tune in to our reality and what's really going on inside of our heads.
Feeling an overwhelming sense of clarity and full embodied relaxation simply through a breath practice such as this one.
Bowing our heads and inviting some motion into our limbs,
Into our fingertips and our hands.
Taking one big inhalation here and a huge sigh just let it all go.
Putting our hands together at heart center.
Namaste and thank you so much for joining me today for this 10 minute guided meditation on thoughts.
I hope you enjoyed it and I'll see you next time.
