Hello,
My name is Michelle Morrison and for the next seven minutes we'll be doing a gentle mindful meditation together.
Mindful meditations are wonderful if you have a busy mind or are feeling a little anxious.
So let's begin by finding a comfortable position.
You can sit or lie down,
Whatever feels best for you.
Allow your hands to rest gently and close your eyes if that feels safe and comfortable to do,
Or simply soften your gaze.
Let's begin by taking a deep breath in through the nose and slowly exhaling through the mouth.
Again,
Inhale through the nose and exhale slowly through the mouth,
Emptying out,
Feeling heavy through the body.
And then gently closing your mouth,
Just continue to breathe through the nose at your natural rhythm.
With each breath,
Allow yourself to arrive here,
In this moment.
There's nothing you need to do,
There is nowhere you need to be.
You're breathing,
Focused on just this space,
Just this breath.
Gently bring your attention to your body now,
Notice how it feels,
How the arms feel as they rest on the earth,
And how the legs feel,
The calves,
The feet,
Feel the points of contact,
Your feet on the floor,
Your body supported by the chair or the ground.
Let your muscles soften and let yourself be held by the earth.
Bring your awareness to your breath,
Noticing the inhale and noticing the exhale as it moves through the body.
You don't need to change anything,
Just noticing the inhale and the exhale.
Just observe breathing in and breathing out.
If your mind starts to wander,
That's fine,
Simply notice it,
And when you're ready,
Gently return your focus to the breath.
This moment is for you,
A moment to pause,
To breathe and to be.
Now bring your attention to your senses,
Notice any sounds around you,
Let the sounds float into your ears.
Next you're noticing the feeling of the air around you on your skin,
And just noticing the rhythm of your breath flowing in and gently flowing out through the nostrils.
With each breath,
Allow yourself to feel a little bit more at ease,
Heavy through the body,
Light through the breath,
Quiet through the mind.
Feeling a little bit more grounded,
A little more present,
Let's take a moment now to scan through the body.
Starting at the top of your head,
Gently bring your awareness down to your face,
To the cheeks and to the tip of the chin.
Slowly let your attention move to your shoulders,
Feel them relax back and down.
And then to your arms,
Let them be super heavy,
Gently letting go of any tension you might be holding in this upper body region.
Now continue down through your chest,
Down through your belly,
Moving your attention,
Noticing sensations,
And then moving your attention down your legs,
The thighs,
The knees and the calves,
All the way to your feet.
And you might breathe into any areas that feel tight,
And as you breathe into these areas,
Let the area soften on the exhale.
You are safe and you are supported as you breathe in and out.
And as we breathe,
Remember,
You have enough and you do enough.
And slowly deepening the breath now,
Feeling belly rise,
Ribs move out to the sides and the front and the back of the body.
And as you exhale again,
Just feeling the heaviness as you let the weight of the body relax to the earth.
Maybe you stretch your fingers,
Stretch your toes and your arms and your legs just a little.
And then you notice how you are feeling in your body,
In your mind,
In your energy.
I hope this brought a little relaxation into your day,
A little mindfulness.
I hope to meet you here again on Insight Timer.
