Hello,
My name is Sam and welcome to this meditation to help calm you.
Take a seat with the spine straight.
You can of course lie down if you prefer.
Find a point to watch or look upon,
Something that's not moving,
And hold it in a soft gaze.
Take a big deep breath in through your nose and sigh the breath out through the mouth.
Feel a sense of relief as you exhale.
Become aware of your body's weight and how it gently presses down into the chair or surface that you're upon.
And allow gravity to gently ground you.
Feel a sense of being rooted to the earth,
Attached.
A sense of being stable and steady.
You might gently press your feet into the floor to experience this more.
Take another slow deep breath in and sigh the breath away.
You can vocalise the out breath if you wish.
Feel the support at your back and know that the chair or floor will hold you.
Allow yourself to feel supported.
You can relax your weight into it.
Consciously soften the shoulders down and away from the ears and relax your arms as much as you can.
Take a moment to notice how good it feels to be still.
If your eyes are starting to feel a bit heavy,
It's fine to close them.
As you breathe in through your nose,
Direct the breath right down to behind the belly button.
You'll feel your diaphragm bearing downwards to make space to take in all of this air.
Your belly will dome outwards and the rib cage expands from side to side.
The air reaches the very bottom corners of your lungs and then you can release it all at once.
Let's do that again.
This time when you breathe out,
Feel your entire face soften,
The mouth relaxing,
The jaw slackening and any tightness from your forehead falling away.
Then just let your breath find its own natural pace and rhythm and watch how it slows down as you relax.
Let's try to keep the focus on the breathing for a little while.
And it's usually at this point that thoughts and feelings can start to appear in the mind.
That's normal.
It's just how the mind works.
You can play a little game of labeling the thoughts and feelings so that they don't draw you away from this quiet state.
To do that,
As soon as the thought emerges,
You can say to yourself something like,
There's a thought,
And then let it go.
If a feeling or emotion appears,
Just say,
That's a feeling or that's an emotion.
Perhaps a visualization of a memory or something that hasn't happened appears.
You could say,
That's a moving image of a memory.
So we're being very basic in our labeling and very obvious.
Sometimes the brain event sounds or you might hear something nearby and you can say,
That's a sound or it's an audio wave.
So for the next few minutes,
Try to keep focus on the breathing and then just label anything that tries to distract you.
And we're just breathing in softly and breathing out gently.
Feeling very relaxed and calm.
Feeling supported and grounded in a very calm state.
.
Breathing in and breathing out.
Breathing in calm.
Breathing out relaxed.
Breathing out.
Now,
Let's get a sense for our bodies and the space around us.
Remembering where we are and noticing how we feel.
You can gently move your hands,
Fingers or wrists and wiggle your toes a little bit.
We're just gently waking the body back up.
Take a really delicious full breath in to prompt the body back to a more awakened state.
Feel free to stretch if that's your instinct.
Do what feels good.
When the time feels right,
Gently open your eyes and take a moment to adjust to the light in the room.
Slowly and carefully make your way back into your day and remember you can always take five minutes or so to practice this technique whenever you want to find some calm.
Have a great day.
I wish you all the best.
