Hey there,
I'm Allie.
If the idea of sitting still in meditation sounds daunting,
Uncomfortable,
Or even unachievable for you,
Then you've come to the right place.
This meditation is not about turning off your thoughts.
It's not about chanting words that you may not be able to pronounce,
Or breathing in a way that feels foreign or forced.
It's really just about slowing down and noticing what's already there.
There's nothing in this moment that needs to change or be fixed.
All we're going to do is explore what's already happening around us and within us.
Start by finding a comfortable position for your body.
You could be seated on a cushion or even in a chair with a straight spine.
If you're in a chair,
Uncross your legs and try to allow the soles of your feet to be planted into the floor.
If seated doesn't work for you today,
Laying down on your back is a great option as well.
Just make sure you're not too comfortable that you might fall asleep.
You want to remain aware and calm.
Now either close your eyes or try to focus them on one spot in front of you.
Take a big breath in and an even bigger breath out.
Now let's add a little movement with the shoulders.
As you inhale,
Shrug your shoulders up to your ears.
As you exhale,
Soften the shoulders back and down.
Let's do that two more times.
Inhale shrug,
Exhale soften.
Inhale shrug,
Exhale soften.
And now take a few easy breaths on your own.
Let your shoulders get still and just simply feel your breath.
You don't need to change your breath at any time.
Just notice it.
Let it be easy and feel your body breathe.
Now let's notice the thoughts in the mind.
It's okay if your mind is busy or full.
That means you're human.
We're not going to try and make the thoughts disappear.
Instead,
We will just acknowledge that they are happening.
We'll notice them.
And now notice your breath again.
Each time you find yourself getting caught up in your thoughts,
Without judgment,
Just give yourself a little silent nudge or reminder to come back to your breath.
Remember that the breath doesn't need to change.
Nothing does.
You're just simply shifting your awareness back to it.
One way to bring more attention to the breath is by taking a big breath in through the nose and then opening the mouth and allowing a big loud breath out the mouth.
You could use that as a way to remind your brain to come right back to your breath.
Try it whenever you need the reminder and then let your breath be simple and natural again.
Another way to stay present is by letting the sound of the music be a subtle reminder to check in with your breath.
Doesn't mean you're doing anything wrong when your mind travels away.
The sound of the music in the background just brings you back into your body and into this moment and then continue to breathe.
You could also try sensing or feeling.
Each time you breathe in,
Your belly and chest rise and expand like a balloon inflating.
Each time you breathe out,
Your belly and chest soften as if the balloon is deflating.
Inhale,
Belly and chest inflate.
Exhale belly and chest deflate.
Just like a balloon.
For the last few moments here,
You can continue to breathe naturally or try counting your breath.
Inhale for 3,
2,
1.
Exhale for 3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 3,
2,
1.
Keep going at your own pace,
Counting the breath if that works for you or just simply noticing the breath if that feels more natural.
Keep your eyes closed or soft and begin to notice any sounds in the room around you.
Now notice your body,
Whether it's sitting on the floor or chair or laying down.
Feel your clothes against your body.
When you're ready,
Blink your eyes open,
Allowing your vision to come back to its regular level of comprehension.
You can wiggle your fingers and take a couple of those easy shoulder rolls again or move the body in any way it wants to help wake it back up.
Take a moment before continuing with your day to notice how you feel.
Try not to judge anything that happened or didn't happen through this meditation.
Do easy on yourself with whatever comes up.
Thank yourself for showing up,
Especially if you were outside your comfort zone and gradually continue into the rest of your day when you feel ready to do that.
Thanks for meditating with me today.
