Welcome,
Thank you for joining me here today.
I'm Sophia Ready and I'd like to walk you through one of my favorite meditation practices that I've created called Calm Body,
Quiet Mind.
I'd like to share a quote that I saw on a good friend's office wall one day.
It says,
Peace,
It does not mean to be in a place where there is no noise,
Trouble,
Or hard work.
It means to be in the midst of these things and still be calm in your heart.
The author is unknown,
However I've seen this quote attributed to beloved monk Thich Nhat Anh.
I invite you now to find a place to sit or comfortably lie down and close your eyes or softly focus your gaze in front of you as we access the inner peace that's within us.
Take a moment now to notice the rise and fall of your abdomen with each inhale and exhale.
You might place your hand on your abdomen and feel it rise on the in-breath and go down on the out-breath.
Notice the smooth and steady rhythmic pace of each breath in and out,
In and out just like the ocean waves rolling in and out.
Notice perhaps cool air entering the nostrils on the in-breath.
Warm air exhaling on the out-breath.
Repeat to yourself,
My breathing is smooth and rhythmic.
My breathing is effortless and calm.
Calm body,
Quiet mind.
When thoughts do arise,
Gently refocus your attention back to this smooth and steady breathing.
You can allow thoughts to pass just like clouds in the sky or leaves going downstream.
They're passing,
No need to follow any particular thought.
And kindly refocusing your attention back to your breath and your body.
Take a moment now to notice if there's any tightness or tension within your forehead,
Eye area.
If there is,
Breathe into that area.
And on the next out-breath,
Allow all that tension and tightness to go.
Breathing in calm,
Breathing out tension.
Eyes are smooth,
Forehead is smooth.
Notice your jaw and mouth area,
Are your teeth clenched?
Allow yourself to breathe into that area and on your next out-breath,
Unclench your jaw.
Allow your lips to slightly part.
Allow your tongue to gently rest against the roof of your mouth.
Just hearing a whooshing sound on the next out-breath as you let tension go in that area.
Next notice your neck and shoulders.
If you'd like,
You can even raise your shoulders towards your ears on the in-breath and let go on the out-breath,
Bringing them back to a neutral resting position.
Or you can roll them forward or back,
Whichever is more comfortable for you.
Breathing in calm into this area and letting go of tightness on the out-breath.
Perhaps you notice that tightness when you are swallowing.
Notice the relaxation afterwards.
Breathe into the throat area and let go on the out-breath,
Letting go of any tension or tightness.
Notice the chest rise on the in-breath and let go of tightness there on the out-breath.
Back down to the belly area,
Allowing the diaphragm right above your belly button to take in air and oxygen,
Filling up like a balloon and deflating on the out-breath,
Feeling more and more at peace.
Calm body,
Quiet mind.
Nothing else to do now but rest.
Allow yourself this time of peace,
Of restoration,
Of healing.
Notice arms,
Hands,
Fingers.
Allow them to rest,
Whether on your lap or gently by your side,
Feeling fully supported by the surface beneath them.
If you need to adjust,
Feel free to move them in a way that allows them to rest and feel fully supported.
A small shift can make a big difference.
Notice the seat beneath you,
Legs,
Feet and toes,
Allowing them to feel fully supported and adjusted as needed.
Take a moment to check in again from head to toe.
If there's any tension or tightness left anywhere,
Kindly breathe into that area and relax the muscles on the out-breath.
On the next in-breath,
Tighten all the muscles of your body.
Tighten,
Tighten,
Tighten.
And then let go.
Let go,
Let go,
Let go on the next out-breath,
Feeling the difference between tightness and holding on and relaxing and letting go.
Peace does not mean to be in a place where there is no noise,
Trouble or hard work.
It means to be in the midst of these things and still be calm in your heart.
May you bring this peaceful practice with you throughout the day,
Knowing that no matter what's happening around you,
You can always come back to this peaceful sanctuary.
Take good care of yourselves today.
Thank you for joining me and have a beautiful day.
