And today you can choose to do this meditation lying down.
Maybe you're in bed or maybe you can find a seat on the ground or in a chair.
It's really about being comfortable.
Now once you find your spots,
See if you can find some small movements just to start.
Moving the hands,
The arms,
And moving the shoulders up and down,
Creating some space.
And then gently start swaying the body a little bit left to right.
And you're wiggling the toes,
The fingers.
And as you do this,
Slowly start slowing that movement down.
Moving slower and slower until you're completely still.
Once you're fully still,
Just take a deep breath in and long breath out.
And take a moment to feel your hips,
Your sitting bones on the ground.
Maybe all the other body parts connected to the ground or the surface below you.
And we're just going to sit here for a short moment,
Offering ourselves a moment to be fully present.
Start feeling how the air feels in the room,
On the skin.
See if you can hear any sounds.
And then slowly bring your awareness towards your forehead.
Start relaxing all the muscles from the forehead and around the eyes.
Unlocking the jaw.
Feel the muscles relax again.
Feel as you're sitting here,
Maybe your mind's racing.
Maybe a lot of thoughts are flying by.
And while that may happen,
See if you can listen to your breath.
We never judge our own breath.
We can only accept it just as it is.
We can listen to it and observe it for a couple of moments.
And if this feels hard right now,
If you feel like you're still very much thinking,
Feeling thoughts drag you off and take a hold of you,
That's okay.
Keep drawing yourself back to your own breathing,
To this moment in your space.
To this moment in your space,
In your body.
Reminding ourselves that we control ourselves.
And we decide what kind of day that we'll have,
That we are capable and strong,
And that we'll keep breathing,
Whatever may happen.
Whatever may happen.
And as you observe the last few rounds of breathing,
Take a moment to pull your crown of your head towards the ceiling.
And take another deep breath through the nose.
And exhale out.
Gently start swaying the body again.
And slowly making some movements with the fingers,
The toes.
Starting to stretch the arms,
The hands up overhead.
Reaching the fingers up.
And then relaxing them all alongside the body.
Thank you for practicing.
