Thank you for joining practice today.
Have you ever felt completely overwhelmed in thought?
Thinking about things you need to get done?
Feeling just unorganized and out of control?
Well,
This practice is for you.
This is a 10 minute meditation to slow down and be in the moment.
It's important to remember that even when things around us and maybe things out of our control seem chaotic,
We're still okay.
And we can find that peace and stillness from within.
I'm not saying it's easy,
But with practice,
We can get to that place and find this stillness whenever we need it.
Begin to settle into your comfortable position,
Whether that's seated or lying down.
And gently paying attention to where your breath is at.
Maybe it's steady and slow.
Maybe it's a little faster than normal.
But just tuning in with how it is in this moment,
Not trying to change it.
And in addition to observing the breath,
Check in with the mind,
Noticing if there's thoughts coming up for you,
Noticing if it's very busy,
Or maybe you're enjoying a calmer mind today.
And as you continue to observe the mind,
Take a moment to close the eyes.
Beginning to find that inner stillness without any visual stimulation,
You can begin to look within.
Realizing the breath,
Gently noticing each inhale and exhale.
Beginning to settle into that surface that you may be seated on or lying down on.
Feeling your feet planted beneath you or on the floor.
Noticing your hands on your lap or at your side.
And following the breath.
Noticing where any tension may be held and attempting to release that tension on each exhale.
First,
Checking in with the top of your head and sending your next breath directly to that area,
Filling up the top of the head and releasing on the exhale.
Allowing the top of your head to relax.
Scanning down to the back of your neck.
Paying attention to how that area feels.
And sending your next breath directly there.
Getting in and letting go of tension.
Allowing the neck to relax.
Moving down to the shoulders.
Noticing any tension held here.
And sending your next breath there.
Breathing in and exhaling.
Allowing your shoulders to relax.
Flowing down to the spine.
Noticing any tension in this area.
And sending your next breath there.
Getting in and exhaling out.
Allowing the spine to relax.
Getting down to the base of the spine and where your seat touches the surface.
Sending your next breath there.
Let this be a grounding breath.
Getting in and exhaling out.
Allowing this area to relax.
Sending your connection to the surface that you're seated on.
And taking a moment to check in.
As you continue to settle,
Allow these words to sink in.
Everything is okay.
You are safe.
This moment supports you.
This moment supports you.
You are safe in this moment.
This moment supports you.
Noticing how the body and mind are feeling.
As we gently begin to let go of this practice.
Remembering that we can always return to the state of stillness despite the chaos that may be going on around us.
Take as much time as you need to gently begin to make some small movements.
Maybe in the fingers or the toes.
And gently opening the eyes whenever it feels best for you.
Thank you for practicing.
