This short meditation is designed to give you a quick pause and reset during your day to bring in calm,
Clarity and focus.
Take a moment to get into a seated position with the back up straight but relaxed so the breath and energy can move through your body.
Hands relaxed and closing down the eyes if you feel comfortable to do so.
Let's begin by taking three deep breaths,
Breathing in deeply into the belly,
The chest,
Feeling the full expansion and a long slow exhalation through the mouth.
Breathing in deeply and a long slow exhale and one more big deep breath and really feel yourself on the exhale landing in the space you're in,
Giving yourself permission to arrive in this moment.
Allowing the breath to settle,
Finding its own natural rhythm,
Effortless and easy.
Nothing you have to do,
Each breath will just naturally arise one after the next.
Feel the body supported by the chair below,
Grounded,
Centered.
As best you can inviting the mind to settle,
Letting go of the to-do list and all the activity.
This is your opportunity to simply be for the next little while.
A pause during your day to reset and recharge.
You might even like to imagine with every exhalation,
Breathing out any worries or concerns or stress from your day,
Allowing yourself to let go and breathe it out of the body.
And taking a moment to scan through from the crown of the head all the way down to the feet and notice where you might be feeling tightness or holding tension.
Consciously inviting this to soften and dissolve.
Every exhalation a letting go.
You might like to separate the teeth slightly to unhinge the jaw that in turn relaxes all the muscles of the face.
Noticing where you're holding the shoulders and allowing these to drop down away from the ears.
Breathing into every vertebrae of the spine,
Creating space.
Our spine holds our nervous system,
Giving it this opportunity to de-excite and come into a greater sense of calm.
Allowing the limbs to be at ease.
Muscles relaxing down and releasing.
Feet letting go of all the activity they do during the day.
The whole body softening into the chair.
Settled in stillness.
Settled in presence.
The whole body breathing.
The breath carrying you moment by moment.
You might notice the mind get caught up in planning,
Future or past thinking.
This is simply a moment of awareness.
An opportunity to settle back into the present and with no judgement return to your breathing and the feel of the body on the chair.
Simply being with the sensation of the flow of the breath moving in and out of the body again.
Thinking if you can let go just that little bit more.
Allowing the breath to soothe and comfort.
Inviting in a sense of peace.
Letting go.
Letting go.
Letting go.
And now beginning to focus on the inhalation.
Re-inhalation bringing in a fresh new energy.
Feeling the breath move all the way through the body.
Spreading out through every cell,
Every muscle,
Every bone.
Rejuvenating and bringing in a new vitality.
Breathing it through all the pathways of the mind.
Inviting in a clarity,
A renewed focus and a fresh energy to move through the rest of your day.
When you're ready you can slowly begin to bring back in some movement into the body and gradually begin to open your eyes.
Chapter 9
