Welcome to this simple meditation.
Finding a comfortable position.
Either seated or lying on your back.
Just taking a moment to find comfort.
And in your comfort,
Just letting the body start to weigh heavy.
Noticing how it feels in your body today.
And without judgment,
Just taking the mind to any parts of the body that are holding tension.
And just being curious that if you send your breath there,
Does that tension start to fade away?
Drawing your attention into the mind,
Let's see if we can consciously turn down the volume on the thoughts that are rushing through your mind today.
Just imagine them passing you by,
And you let go of any story that you would normally connect to these thoughts.
Let's bring our attention to the breath,
And start to deepen your inhale and your exhale through your nose.
And as you breathe in through your nose,
And take that breath all the way into the depths of your belly.
Expanding the belly with your inhale.
And then contracting the belly with the exhale,
Maybe sighing out the mouth.
And continue on just like this,
Inhaling and exhaling through the nose.
Notice with every exhale how the body softens just a little bit more.
Maybe the tension melts away from your jaw.
Maybe your shoulders move away from your ears.
Maybe your hips soften.
Maybe any gripping that you have anywhere else in your body just starts to fade into the background.
And as you start to lengthen your breath,
Imagine it moving in through the nostrils,
Down the throat,
Into the chest,
And into the belly.
And as you exhale,
The breath leaves the belly,
Moving back up to the chest,
Out through the throat and the nose.
Just visualizing that journey as the body breathes,
And the muscles soften.
Noticing the touch points of the body with the floor beneath you,
And how relaxing the body allows it to get heavy into the earth that supports you.
And continuing to focus on your breath,
Inhaling and exhaling through the nose.
Allowing all parts of your body to soften,
To unclench.
Simply breathing this way allows your body to move into relaxation.
This practice is available to all of us at any time.
And just taking a gentle pause for yourself,
And focusing on something so natural and so automatic.
Breathing in through the nose,
And out through the nose.
Continuing to let the body soften into the ground beneath you.
As the warm air enters the nostrils,
Making its way into the belly.
Just noticing how the body feels after several rounds of breath,
And the contact points with the ground beneath you.
Does your body feel heavy?
Does your breath feel stable?
Does your mind feel quiet?
Just keeping your attention on the breath.
Allowing yourself this very short practice.
There's nothing to do here but breathe.
Let's take three more rounds just like this.
Taking the air in through the nostrils,
Into the belly.
And from the belly,
Back out through the nose.
Inhaling into the belly,
And exhaling.
We'll do one more inhaling into the belly,
And sighing out through the mouth.
Returning to your natural breath.
Let's wiggle the fingers and the toes.
Maybe rolling the head from side to side,
Or moving the head in circles if you're seated.
Just notice the residue that's left in the body from simply focusing on your breath.
And taking any other movement that your body is calling for.
Maybe you stretch the arms up overhead,
Maybe you shrug the shoulders a few times.
And when you feel ready,
Just blinking open the eyes,
And carrying on with your day.
Thank you for joining me.
Namaste.
