Awareness Of Sound And Breath For Stress Relief

Meditation doesn't have to be silencing your mind or sitting completely still. When the body is tired, but the mind is still active, it can be very hard o find restorative rest. This meditation is designed to give you multiple points of focus so your mind can relax and you can find rejuvenation.

Transcript

When your mind is busy, But your body is tired, It can be really hard to take a break that actually feels restorative. In this meditation, We will be giving our minds multiple points of focus to help keep the monkey mind at bay and bring us into the present moment. So go ahead and find a comfortable position. You could be sitting, Lying down, Or in any position that feels comfortable to you. It does not have to be a quote-unquote meditation position. Once you're settled, Start to notice the physical points of contact between you and the surface beneath you. Maybe you bring a little movement into your body, Perhaps rocking side to side, Rolling out your wrists, Or maybe even flexing and relaxing your thighs. Whatever feels right, Just anything to get a better sense of your body here, Right now. Start to bring your focus to your breath. Just taking a moment to notice how you are breathing now. No need to try to change or alter anything. Just noticing the speed of your breath, The depth of your breath, And where in your body you feel your breath the most. And whenever you notice, Just notice. No need to judge or decide what any of this means. Just name what you're sensing for what it is. And as you breathe here, In your body, In this moment, Begin to play a singing bowl. Let your mind follow the sound and just notice how your body responds. Breathing here, Feeling into the physical sensations of breath, Feeling your ribcage expand with every in-breath and relax back down with every out-breath. Noticing the transition points as an in-breath becomes an out-breath and an out-breath becomes an in-breath. Giving your body permission to let go of any tension that is not necessary right now. Maybe you unclench your jaw, Unfurrow your brow. Relax your shoulders away from your ears. No pressure to try to relax all the way. Maybe it's just 1% more than before. Letting the sound wash over you as you follow the rhythmic waves of your breath. No need to try to remain still. Wiggle your fingers and toes. Move your shoulders, Move your neck, Whatever feels good. Whatever helps connect you and ground you into your body. And if you notice your mind racing, Becoming distracted, Just acknowledge this. You can name it. My mind is racing right now. I got distracted. And that is okay. That is what minds do. So once you become aware of this distraction, Just gently, Kindly bring your focus back to the singing bowl, Back to the physical sensations of breath, Back to your body, Here and now. And we'll finish this meditation with three deep breaths. If you are in a space where you can make an audible exhale, Please feel free to do so. Breathing in through the nose, Fully expanding through the ribcage, Breathing in and letting it go through the mouth. Breathing in through the nose, Big deep breath, Letting it go through the mouth. And breathing in, Audible exhale out if you can. And take a moment to just bask in this feeling. Having taken those deep breaths, Having set aside this time to get present with yourself, Thanking yourself, And maybe seeing if you can bring this sense of presence into the rest of your day. Thank you so much for joining me and I will see you next time.