Welcome to your mindful reset meditation.
Give yourself the next couple of moments just to land comfortably.
You might even like to wrap your arms around yourself or give your thighs a little squeeze,
Feeling your way into your body and welcoming yourself into your practice.
Then when you're ready to land in relative stillness,
Soften down the eyes and intentionally close the door to the outside world.
Sense the grip of your mind softening and loosening,
Even if it's just one or two percent,
So that we can drop into a more embodied state of being.
Let's begin by starting to explore the sounds around us.
Be curious about the furthest sound away from you that you can identify.
Let your awareness flow freely from one sound to the next.
Exploring the furthest sounds away from you that you can find.
Start to bring it a little closer to home now.
Explore the sounds a little nearer to your body,
Maybe inside of your room.
Noticing the different layers of sound and the vibrations they create.
And take it a little deeper still and can you start to explore the softest,
Most subtle sound that you can find within the container of your body?
What is the smallest sound within you that you can tune into?
Quieter than the stream of your breath or the beat of your heart.
Tune into the smallest sound that you can find within yourself.
Let's hold our awareness in the body now and shift the focus to sensation.
You might notice a warmth,
A tingling,
The feeling of your clothes draping over your skin,
The physical sense of muscle relaxing.
What is the smallest,
Softest sensation that you can explore within your body?
Let's start to broaden our awareness now to include the feeling of the breath,
The way the lungs kiss the sides of your ribs as you breathe in,
The way the diaphragm massages down into the belly as you breathe in,
The undulating movement of the belly that correlates to your breathing,
The rise of your belly as you breathe in,
The fall of your belly as you breathe out.
Let's take the deepest breath now that you have all day.
Breathe in through the nose if you can,
Fill up the lungs completely and hold that breath for a beat at the top.
Then open the mouth,
Allow it to pour out freely.
Let's do that again,
A nice deep drink in,
A gentle pause and feel the whole body sigh out with you.
Take a slightly softer breath in through the nose this time.
Close your lips and if you can,
Sigh back out through the nose.
Keep breathing in this pattern,
Starting to settle into your own rhythmic pace,
Gently smoothing out,
Teasing out your exhale.
In a moment,
We'll begin to add a count to the breath.
We'll begin together with the count of 13 and each exhale we'll work our way down until we land at zero.
Once you land at zero,
Know that you have arrived,
Present at home in your body.
Let's begin together with that conscious inhale,
Conscious exhale,
That's 13.
Inhaling,
Exhaling,
12.
Breath in,
Breath out,
11.
Take your own way down from here,
The next exhale is 10.
Keep breathing and counting your way down until you land at zero.
You might gently bow your head down towards your heart and take all the time that you need here.
When you are ready to re-engage with life around you,
Gently blink open the eyes.
