Welcome to your 10-minute Reset Meditation.
Just a moment to pause,
To come back to yourself,
To stop the racing mind.
So begin by letting your eyes softly close.
Let yourself feel your body now.
Bring awareness to the breath.
Notice the sensation of the breath inside your nose,
The coolness of the breath.
Now trace the breath into the back of the throat.
And now draw awareness to the lower belly.
You may even put your hands on your belly below your belly button and invite your breath into the lower belly.
Invite your belly to soften and relax.
And now draw more breath in than you might normally do.
Fill up the lower belly.
And take your time exhaling.
Let the exhale continue longer than you would normally exhale until the body is still.
And then wait for the inhale to naturally come like a wave.
Filling up the lower belly again,
Expanding soft belly receptive to the breath and a long tension releasing exhale breath.
Let the eyelids soften.
Let the eyes rest.
Let the brain behind the forehead rest.
Allow yourself simply to be with the act of breathing.
The coolness of the inhale as you sense it inside your nose.
And the warmer exhale breath releasing tension from body and mind.
Longer,
More complete inhale.
Fill up the lower belly.
And long,
Sustained tension releasing exhale breath.
Let something go.
And now we'll take three sighs and let the exhale sound of the sigh take with it the tension that has accumulated in your mind and in your body.
We'll start by focusing on the eyes and the space behind the forehead.
Imagine drawing breath deeply into the eyes and the forehead now deep breath in and then exhale audibly.
Letting something clear and release from the eyes and the forehead.
Now we'll do the same for the throat and chest drawing breath deeply into the throat and the whole of the chest.
Breathing in deeply exhaling audibly.
And now bring the awareness into the lower belly again.
Releasing any remaining tension from the lower belly.
When you exhale first fill up big inhale breath and letting go of tension.
Ah.
Now feel these three areas together.
The lighter forehead and eyes.
The more open softer throat and heart area.
And the softer more expansive belly breathing together inhaling deeply.
And again exhale audibly.
Ah.
Now bring awareness to the heart space.
In your heart space visualize the beautiful lotus and in the center of the lotus a little person.
Your divine self your higher connected self luminous brilliant wise intuitive.
Like a radiant light like a little Sun inside the heart space.
And now imagine this little Buddha shaped figure at the center of the heart radiating in all directions luminous radiant light radiating light into the whole of the torso radiating light into the brain the inside of the skull illuminated now radiating light into the arms all the way into the hands and the fingers all the way into the tips of the fingers feel the palm of the hands and all the way down through the thighs the knees the lower legs and the feet all the way into the toes all the way into the tips of the toes feel now the whole energy field of the body illuminated radiant light filled the head the torso the arms and the hands the legs and the feet the fingertips the tips of the toes your ears the tip of the nose and the subtle stream of air coming in and out of the nose the whole energy field of the body illuminated deep calm steady breathing allowing the mind to rest and become still as the awareness is fully in the body fully with the breath just the breath and the body just the breath and the body now gently draw your hands to heart center drawing your wins to the heart center allowing the mind the intellect to rest now breathing into the heart center allowing the beautiful light at the heart center to radiate into the whole energy field of the body ever more strongly luminous body the rhythm of the breath the quieting down of the thoughts be here in stillness for just a couple of minutes just breathing and feeling the light in the body you and slowly open the eyes and feel this inner reset as you have redirected from the busy intellect and reconnect it with the divine light in the heart center come back here often allow the mind to become still give yourself a break from sorting anything out simply breathing and feeling the beautiful radiant light in the body
