Find a quiet,
Uncomfortable place to sit or lie down.
Close your eyes and take a deep breath in through your nose.
Hold it for a moment.
And then slowly exhale through your mouth.
Take a few more deep breaths.
Focus in on the sensation of the air moving in and out of your body.
Now bring your attention to any areas of tension or discomfort in your body.
Notice any tightness in your chest,
Shoulders.
No judgement or criticism.
Simply observe these sensations and allow them to be there.
As you continue to breathe deeply imagine a warm golden light entering your body with each inhale.
Picture this light filling you up with calm and relaxation.
And on each exhale imagine any tension or anxiety leaving your body.
Now bring your attention to your thoughts.
Notice any worries or fears that are running through your mind.
Instead of getting caught up in these thoughts,
Simply observe them.
As they pass by like clouds in the sky,
You don't need to do anything about them.
Just let them be there.
As you continue to breathe deeply focus on the present moment.
Notice the feeling of your breath moving in and out of your body.
The sensation of the air on your skin.
And any sounds around you.
Allow yourself to fully immerse in the present moment without judgement or expectation.
When you are ready slowly bring your attention back to your body.
Wiggle your fingers and toes,
Take a few deep breaths and open your eyes.
Please take a moment to notice how you feel and carry this sense of calm and relaxation with you as you continue your day.
Remember,
Meditation is a practice so don't worry if your mind wanders or you find out it's difficult to stay focused.
Just keep bringing your attention back to your breath and your body and over time you'll find it easier to stay present and reduce anxiety.
Namaste
