Welcome.
This meditation is intended to help clear,
Overwhelm,
And bring a little bit more calm into your day.
Whether you're feeling scattered,
Overstimulated,
Or maybe you just need to take a pause,
This is the moment for you to reset and reconnect.
Find a position that is comfortable and suitable for you,
Either seated,
Maybe with your feet grounded if you're in a chair,
Or lying down with your body supported.
Let's begin.
Let's start by bringing awareness to your breath.
There's no need to change anything yet.
Just notice it moving in and out of your body.
Feel the air as it enters your nose and as it gently leaves your body on the exhale.
Now we'll begin to deepen the breath.
Take a deep,
Gentle inhale in through your nose for four counts.
One,
Two,
Three,
Four.
Hold it gently for a moment and exhale slowly through your mouth for a count of six.
One,
Two,
Three,
Four,
Five,
Six.
Let's continue this rhythm for a few more rounds.
Inhaling deeply for four.
Hold and exhale slowly for six.
Continuing with the breath.
And as you exhale,
Notice your body soften.
Allow your shoulders to release,
Your hands and fingers to soften,
Your jaw to unclench.
With each breath,
Allow yourself to become a little more steady,
A little more present.
Now bring your attention to the area around your chest.
Place one hand over your heart if that feels comfortable for you.
And notice the gentle rise and fall of your breath here in this space,
The space where your emotions and your connection reside.
On your next inhale,
Silently say to yourself,
I welcome calm.
On the exhale,
Say I let go of what I don't need.
Let's stay with this pattern.
Inhale,
I welcome calm.
Exhale,
I let go.
Each breath is an act of softening and an invitation to release what you don't need.
If it feels right to you,
Bring to mind anything you've been holding on to.
Maybe a worry,
Maybe a weight you've been carrying.
And with each exhale,
Let it gently soften as though it's dissolving into the air.
Now let's turn our awareness to the mind.
Without judgment,
Notice any thoughts that may be present.
In this time,
During this meditation,
We don't need to change them or push them away.
Just observe them to the best of your ability.
As you exhale,
Imagine each breath creating a little more space in your mind between your thoughts.
And it's okay if the thoughts stay.
They're just clouds passing by in the sky of our mind.
And with each exhale,
Allow a little piece of the mental clutter to settle.
And as it settles,
We're making a little more room for some more calm and clarity.
And if your mind still feels busy,
Try silently repeating,
I'll come back to this later.
Right now,
I am resting.
I'll come back to this later.
Right now,
I am resting.
This is your time to pause,
To breathe,
To simply be.
Allowing ourselves some time to take some more breaths.
Noticing how each one has the ability to bring a little more ease and lightness to your mind.
You don't need to do anything else during this time,
But breathe.
As we near the end of this practice,
Let's take three deep breaths together.
Inhale deeply.
1,
2,
3,
4.
And exhale softly.
1,
2,
3,
4,
5,
6.
Let's do that again.
Inhale.
1,
2,
3,
4.
And exhale.
1,
2,
3,
4,
5,
6.
And one last time.
Inhaling fully for a count of 4.
And exhaling slowly for a count of 6.
When you're ready,
Gently bring your awareness back to the room.
Wiggle your fingers or toes if that feels good.
Open your eyes slowly if they were closed.
Take a moment to thank yourself for showing up for this practice today,
Showing up for yourself and your well-being.
Thank you for meditating with me today.
Take care,
And I'll see you again soon.
