Welcome to this simple guided meditation for creating stillness and calm.
Sit comfortably.
This means both literally,
Physically in your body,
With the back upright.
Relax the shoulders,
Relax your face and jaw,
Let them soften.
Relax your hands and your lap,
Palms open to the sky and whenever you feel comfortable you can gently close the eyes.
As well as being comfortable in the body,
Be comfortable in the mind.
Don't try to force anything special to happen.
Let go of any expectations and just be at ease.
Notice how it feels to be in the physical body.
This amazing vehicle that takes us through life.
Notice any physical sensations,
Any tightness or tension that becomes immediately obvious in the body.
Just become curious,
Not needing to change anything but just noticing.
We'll scan the body starting at the top of the head,
Right down to the toes,
Slowly bringing awareness to the different parts of the body,
Again noticing any sensations that are present.
Let's begin at the crown of the head,
Directing your attention down to the temples,
Into the cheeks,
Around the jaw,
Down through the neck.
Again noticing any sensations that are present,
Not needing to change anything,
Just noticing.
Bringing the awareness to the shoulders,
Down through the arms,
Into the elbows,
From the elbows down the forearms,
Down into the hands and right through to the fingertips.
Again noticing any tension or tightness in the body.
Bring your attention to your chest,
Collarbones,
Upper back.
Guide that attention downward toward the ribs,
The mid-back,
The tummy and sides,
The lower back.
Bringing the attention to your hips,
Noticing any sensations in the upper legs,
Back and front,
The knees,
Lower legs,
Back and front,
Calves and shins.
Bring that attention down to your ankles,
Into the feet and finally the toes.
Now bring your attention to your breath,
The simple natural structure of the breath,
Easy and as it is.
You don't need to change anything just yet,
Just become curious about the breath.
Is it fast or slow?
Long or short?
Where do you feel the breath land in your body?
See if you can notice the difference between the temperature of the breath coming in through the nostrils and the breath going out of the nostrils.
Now begin to extend the breath,
Breathing in slowly filling the belly,
Breathing out slowly relaxing the body.
Begin breathing in energizing the body,
Breathing out letting go.
Continue to breathe like this taking nice long slow breaths in and out.
For the next few breaths we'll connect the breath to wherever in the body we feel we need some nourishment.
So as you breathe in send energy and nourishment wherever needs it.
As you breathe out let go of any stress or tension that you might be holding,
Perhaps I breathe into my hips or my tummy,
Maybe my heart.
Wherever is calling for your attention breathe into that area and exhale any stress or tension.
Begin with each breath recognize where in your body is calling for nourishment.
Breathe into that area and then let go.
Continue to breathe deeply,
Your attention kept on the breath,
Noticing sensations of the breath coming in through the nostrils filling the body then releasing the outward breath.
With every breath in think about filling the body with energy,
With every breath out think about releasing and letting go.
Every breath in healing and rejuvenating,
Every breath out detoxifying letting go.
Notice how with every outward breath you find a little more stillness,
A little more calm.
These last few deep breaths again breathe in to energize and revitalize the body.
Breathe out any stress or tension and allow yourself to find that stillness.
Breathe in to rejuvenate,
Breathe out to land in that stillness.
Now just breathe normally,
Noticing now how it feels to be in the body,
Noticing any natural energy in the body allowing that natural energy to settle down.
Realize the stillness that you found in this short practice.
Below the inner chatter and busy mind there is always this place of stillness.
Every time we practice it becomes more familiar to us.
So just anchor in this feeling remembering how it is to be here.
Now in your own time do take your time there is no rush.
You can slowly gently open the eyes.
This is our simple practice for establishing calm and stillness,
Becoming more familiar with that place that again lives below the inner noise.
Finding our center,
We'll notice the mind wander,
We'll notice distractions,
But we just look to catch ourselves and come back to our breath.
Energizing the body with every breath in,
Letting go and settling into stillness with every breath out.
Thank you for practicing with me today.
Namaste.
