Welcome.
This is a 10-minute standing meditation.
To begin,
Stand with your legs hip-width apart.
Allow your arms to drop down next to you.
Straighten your back.
Relax your shoulders.
Relax your neck.
And bring a slight bend to your knees.
Allowing your weight and your energy to drop down into your lower body.
Feel your feet.
Feel the surface beneath you.
Close your eyes.
And take three conscious breaths.
Next,
Bend your elbows and bring your hands up,
Imagining yourself holding a beach ball in front of you in your arms.
Without slouching forward or over-stretching yourself,
Maintaining a straight posture as you imagine a string being pulled from the top of your head into the sky.
Again,
Relax your body as best you can.
Maintain your eyes closed.
And begin going within.
Bringing all of your attention to the sensations in your feet,
In your legs,
Your hips,
Your chest and stomach area.
Relaxing your arms,
Relaxing your shoulders as best you can in this posture.
Relaxing your neck and your jaw.
Relaxing your forehead and your facial muscles.
And deepening your breath.
If your mind starts to drift,
You can repeat the following sentences to yourself.
It's safe for me to be present.
It's safe for me to relax.
It's safe for me to be in discomfort.
And again and again,
Bringing your awareness back to your feet,
Back to your legs,
Back to your hips and the rest of your body.
As you deepen your breath and anchor further into the present moment.
It's safe for me to be with myself,
To relax into myself.
It's safe for me to be with discomfort and to be with everything that is within me now.
Bringing awareness to your breath and breathing all the way into your belly,
Without force,
Without effort.
The more we relax,
The deeper the breath goes.
As the mind starts to drift again,
You can bend your knees a little bit further to drop the energy back down into your feet and into your legs.
Feeling the steadiness of your frame.
Feeling the support of the surface that you're standing on.
Visualizing yourself as a powerful,
Strong tree with roots coming out of your feet into the ground,
Into the surface that you're standing on.
Holding you centered and steady.
Breathing in,
I am strong.
Breathing out,
I am centered.
You can begin to now very slowly bring your arms down next to you,
Straighten your legs and simply take an additional three conscious breaths.
Notice how you feel inside of your body.
When you're ready,
You can open up your eyes.
Take a moment to look around the items in the room that you're standing in.
Allow your brain to calibrate to the space that you're in.
And when you're ready,
You can continue with your day,
Maintaining this sense of center and anchor with you wherever you go.
Namaste.
