This meditation is for dealing with your daily stresses.
Maybe today you've just been staring at a screen for too long,
Or perhaps something has happened that made you feel heightened.
Whether you're walking,
Seated or laying down,
This moment is just for you.
So let's begin.
Take a moment to find your position.
If you're out in public walking,
You might pause for a moment.
If you're seated or lying down,
Allow yourself to just arrive.
You don't need to fix anything right now.
There is nothing to fix.
Feel into the connection between you and the floor.
Giving weight through your feet,
Your sit bones,
Or your back body.
Really allowing yourself to be held.
Notice what it feels like to be held.
Imagine the points of contact between you and the ground widening.
As though all your awareness all the way was pouring towards that.
Giving you that sense of steadiness.
Notice how that allows you to become a little more present.
To open you up to perceive what is.
Maybe there's tightness in your chest and shoulders,
Or perhaps your thoughts are racing.
Maybe there's a slight discomfort,
A feeling that you perhaps don't want.
That's okay.
You're not doing anything wrong.
This is just your body asking for safety.
So let's give it exactly that.
With breath,
With presence,
With ease.
So begin now to pour your awareness into the head,
Noticing your scalp,
The hair follicles.
Letting the forehead widen.
The eyebrows melt.
Relax the muscles behind the eyes and around the eyes,
As though the eyeballs were sinking deeper into their sockets.
And then find that sense of softness through the jaw,
Allowing your shoulders to soften.
Beginning to let go.
And then wander your awareness into your belly space,
Softening the abdominal wall so that you can receive your breath.
Without laboring or forcing here,
Just let yourself be breathed for a moment.
Letting the inhale roll in.
Letting the exhale roll out.
Watching this breath.
And then this one.
And then this one.
Together now,
Let's take a deeper breath in.
Fill the belly,
Fill the chest,
Hold up top.
And then open your mouth for an audible exhale.
Again,
Inhale deeply.
And sigh it out.
We'll do that once more.
Breathing in and letting it all go.
Now let's drop into a simple breathing rhythm called box breathing.
A powerful yet simple tool to calm your nervous system and bring you back to your center.
If you're new to this,
We'll be breathing in,
Retaining the exhale,
Breathing out,
And retaining the out-breath all for the count of four.
To prepare,
Find an exhalation wherever you are in your breath cycle.
Empty the lungs.
And then breathe in through the nose for two,
Three,
And four.
Hold the breath in for two,
Three,
And four.
Out-mouth or nose for two,
Three,
And four.
And hold the breath out for two,
Three,
And four.
In two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
And hold two,
Three,
Four.
In two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
And hold.
In two,
Three,
Four.
Exhale two,
Three,
Four.
And hold.
In two,
Three,
Four.
Exhale two,
Three,
Four.
And hold.
In two,
Three,
Four.
Exhale two,
Three,
Four.
And hold.
In two,
Three,
Four.
Exhale two,
Three,
Four.
And hold.
In two,
Three,
Four.
Exhale two,
Three,
Four.
And hold.
In two,
Three,
Four.
Exhale two,
Three,
Four.
And hold.
Notice the change in inner cadence and pacing.
Just sit with that energy for a little longer,
Feeling the state of presence in and around you.
It's right here.
And then slowly begin to deepen the breath,
Inviting little movements back into the body.
Maybe a gentle stretch,
A wriggle of fingertips and toes.
Giving an inner thank you to yourself.
You've just guided yourself back home.
The breath,
Always with you.
You're safe to soften,
Entering back into your day,
Feeling calm,
Grounded,
Connected.
