Hello and welcome to this short guided meditation about resting the awareness in the head and the mind.
Take a moment to find a comfortable position,
Whether you're on a cushion,
Laying down,
Sitting on a chair,
Or standing.
Once you've gotten comfortable,
What I want you to allow yourself to do is to take three deep breaths,
Where you fill up the abdomen,
And the chest,
And the nose as much as you can.
Hold it for a moment,
And release it.
I'll give you about 25 seconds to do this.
Now that we have opened up our airways and cleared out some of the old air,
We are going to begin to breathe in and breathe out as naturally as we can.
Just allowing the breath to rest in its natural length,
Breadth,
And depth.
Not trying to force it,
Not trying to constrain it or constrict it,
But merely allow it to be as it is.
I'm watching it.
Thank you.
Now with the awareness established a little bit,
What I would like you to do is bring your awareness to the top of your head and recognize it as an aspect of your body.
Try to be aware as best you can of the hair on your head and the whole top part of your skull.
And what I want you to do is to breathe in,
And as you breathe out,
Ask that this area relax.
Be still and let go.
Keeping the awareness as best you can on the top third of the head,
The skull,
The hair,
Maybe even the top of the forehead.
But just breathing in and breathing out and asking it to relax,
Let go,
And decompress.
Do this a few more times.
Taking our awareness and moving it to our eyes.
Our nose,
Our jaw,
Our teeth,
And our face overall.
Feeling our eyes and how we hold so much tenseness in them.
Feeling our jaw drop a little bit.
Feeling the face muscles relax.
Breathing in and breathing out.
Asking that they relax.
That they slow down.
And that they let go.
Breathing in.
Breathing out.
Asking that our eyes,
Our jaw,
And our cheekbones,
Our forehead,
Relax.
Release and let go.
Doing this a few more times on your own.
Moving our awareness.
From the face to the back of the skull.
To where the neck connects to the head.
The front of the neck.
The back of the neck.
And the sides really bringing the full force of your awareness and your mindfulness to these areas.
Where we can hold so much tension.
Where we can hold all of our stress.
Taking a breath in.
And breathing out.
Asking it to relax.
To let go.
To slow down.
Breathing in.
And breathing out.
Asking the back of our skull.
The back of our neck.
Our throat.
And the sides of our neck.
Relax.
To release.
And to let go.
Doing this a few more times on your own.
And finally,
Bringing our awareness to our mind.
To the center of our head.
To our brain.
Feeling the interior space.
Feeling the tool.
Taking a deep breath in.
And with that breath out,
Asking the mind to relax.
To let go.
To release.
All of that worry.
All of that stress.
To slow down that constant barrage of thoughts.
Of feelings.
Of all kinds of things.
Breathing in.
And breathing out.
Asking the mind to relax.
To let go.
To release.
Do this a few more times on your own.
And with that breath out,
Asking the mind to relax.
To let go.
To release.
To let go.
To release.
To let go.
To release.
To let go.
To release.
To let go.
To release.
To let go.
Allowing your awareness to disperse across your entire head.
Encompassing everything from your neck up.
Breathing in.
And breathing out.
Breathing in.
And breathing out.
Resting here as long as you'd like.
And relaxing.
Releasing and letting go of any tension.
Or stress.
Or worry that you're holding in your head and your neck.
Thank you for sitting with me today.
I am Silas Day.
And I look forward to seeing you again.
