Welcome to this quick and effective meditation break.
If you're looking for a quick reset between tasks or to unwind after something overwhelming,
Or you're finishing your work day and you're looking to move into a more restful and present state then this breathing meditation is for you.
So I invite you now to find a comfortable sitting position,
Keeping your back straight and gently relaxing your body muscle by muscle.
You can slowly start to scan through your body and notice where there is tension.
With a non-judgmental and loving energy,
Allow that area to relax,
To unwind.
Maybe even note which areas of your body tend to tense up.
Maybe this is the forehead,
Muscles around the eyes,
The jaw,
Shoulders.
Maybe it is your fists.
Maybe there is tension in the legs.
Wherever you notice it,
Don't judge.
Allow for the experience to be as it is and gently relax that area and let go.
Moving on to the next part of your body,
Observing which parts might be tense and setting an intention to relax them.
Well now take a couple of deep and cleansing breaths.
If possible inhale through your nose,
Deeply into the belly.
Hold for a moment there at the top and exhale completely out.
If you're comfortable,
Loudly sigh out,
Let all the stagnant energy out out and create space for the new one.
Inhaling again deeply into the belly,
Holding at the top and completely exhaling,
Sighing out.
You can do this one more time on your own.
Amazing.
Now allow your breath to flow naturally once again and notice how it feels now.
How does this breathing feel like in your body?
Where can you notice it the most?
Is it at the tip of your nose,
Throat,
Belly,
Chest?
Is it maybe the sound of your breathing?
Wherever it is that you notice it the most,
Use that sensation to keep following your breath,
Letting your awareness to be completely consumed with your breathing,
Remaining open and accepting.
Accepting the rhythm of your breath,
The sound of your breathing,
The sensations that come and go in the body,
Accepting this moment right now fully.
Now gently become aware of your surroundings,
Of any sounds you might be hearing or smells you might be sensing,
Maybe stretch in any way that feels comfortable.
And whenever you feel ready,
Open your eyes.
Thank you for taking this mindful break with me.
I hope you have a beautiful rest of your day.
