Welcome to your meditation practice.
This is a short practice for whenever you may need a break,
Or feeling overstimulated,
Or need some time to reconnect with yourself if you are feeling scattered or disconnected.
You can practice this sitting or lying down on a yoga mat or in your bed.
Take a moment to add a layer of comfort now.
Maybe wrap yourself in a blanket or two.
If you find yourself lying down,
You can bend the knees drawing the feet towards the trunk of the body and bring the hands to the lower belly.
Start to connect with deep diaphragmatic breaths.
Likewise,
If you find yourself sitting,
Maybe roll the shoulders back,
Feel the sit bones rooted down to the ground,
And again bring your awareness to the lower belly.
Notice the location of the breath.
Inhale through the nose,
Guiding each breath down to the lower belly,
Filling the belly like you would a balloon.
You may close your eyes if that serves you,
Or keep a soft gaze.
Feel the hands begin to rise on the belly as you breathe in.
Exhale out through the mouth,
Noticing the belly deflate and sink down towards the spine.
Continue with this breath pattern two more times,
And then allow the breath to become effortless,
Disconnecting from all effort.
As you sense and feel your breathing,
Welcome any thoughts or sensations that arise.
Become aware of the symphony of sensations arising in the body like you are watching clouds just drifting through the sky,
Observing each shape,
Each texture,
Each image.
Sometimes when anxiety is present,
It may feel like your head is spinning or like you might float away,
But know that you are safe in your body.
You may feel weak right now and scared,
And that is okay.
Understand that nothing is wrong with you.
Understand that none of your worst fears will come true.
You are moving through this now,
And if you are feeling panicky or restless,
Know that these feelings are just passing through.
These feelings always peak and then gradually pull back.
Your body knows how to heal itself,
And you are going to feel better soon.
Know your body was designed with a powerful and beautiful nervous system that may just be feeling a little activated right now.
This activation may feel weird,
But even though it may be uncomfortable,
It is not harmful.
You got this.
You are resilient and fully capable of moving through this now.
Notice the edges of your body becoming fully aware of your physical body in space.
Bring your awareness to the toes,
Offering an invitation of ease and support with each breath.
Then guide your awareness to the right foot,
The left foot,
The right thigh,
The left thigh,
The right knee,
To the left knee,
The right hip and the left hip,
The front of the belly,
The low back.
Notice the points of contact between the back of the shoulders and the floor,
The right hand and the floor,
The left hand and the floor,
Following the awareness up the back of the neck,
The back of the head,
The face.
Soften the wrinkles on the forehead.
Relax the jaw.
Part the lips slightly now and just rest in this space of peace,
Knowing that you are safe and fully supported where you are.
Even though you may feel a little weird still,
Know you are moving through this.
Feel yourself grounded and rooted to the surface beneath you.
Visualize a tree with its roots firmly planted down into the dark,
Dense soil and its branches rising up towards the heavens.
Picture yourself like this tree now,
Grounded,
Firm and strong,
Even if wind may be present.
Feel your whole body get heavier as gravity pulls you down,
Bringing with it a sense of connection and safety to your mind and body.
As you relax here,
Just imagine that with each breath you are releasing any anxious energy that may be distracting you.
Feel your shoulders relaxed as you sink down a little deeper into your space.
Feel your chest opening and your palms open,
Receiving the healing light that washes over you now.
Take a moment to bask in the glow and safety of this healing light.
Remind yourself that you are moving through this.
Hold on to that glimmer of confidence and that hope that may be rising.
Feel gratitude for your body,
For being able to come back to balance.
Know that you are capable of finding ease and comfort and can return to this place of comfort within whenever you need space to reconnect.
Begin to deepen your inhalations.
May we wiggle the fingers and the toes,
Allowing the whole body to dance and awaken,
With each exhalation blowing out all that air.
When you are ready,
Blink your eyes open and bring your palms to touch in prayer or Anjali Mudra in front of the heart.
This concludes the guided meditation practice.
Thank you for being here and have a beautiful rest of the day.
Blessings to you on your journey.
Thank you.
