This mindfulness meditation can be used to focus on the present moment to help you let go of worries about the past and anxieties about the future.
If you're not already,
Dress in something warm to avoid from shivering during this meditation.
Find yourself in a comfortable seated position.
Place your right hand just below your belly button and your other hand over your heart space.
And close your eyes.
Breathe in slowly through your nose and breathe out slowly through your mouth.
Follow my directions as we focus from your head all the way to your toes.
As you inhale,
Squeeze tight the muscles in your face.
And as you exhale,
Release and relax.
Inhale,
Squeeze the muscles tight in your chest,
Shoulders,
And arms.
Exhale,
Release and relax.
Inhale,
Squeeze tight the muscles in your abdomen.
Exhale,
Release and relax.
Inhale,
Squeeze tight the muscles in your butt and the tops of your legs.
Exhale,
Release and relax.
Inhale,
Squeeze tight the muscles in your calves and your toes.
Exhale,
Release and relax.
Breathe in slowly through your nose and breathe out slowly through your mouth.
And just continue soft and slow inhales and exhales like this.
Feel how your muscles are relaxed and at ease.
Release your tongue from the roof of your mouth and relax the muscles in your stomach.
Effortlessly release all of the tension in your body.
Allowing your body to sink deeper into the earth.
Breathe in peace and calmness.
Breathe out anxiety and stress.
Feel that sense of peaceful calmness expand to fill your whole body.
With every inhale,
Your body fills with more peace that relaxes all of your muscles.
And with every exhale,
The peace in your body pushes out all of the stress and anxiety a little more and a little more.
As you inhale,
Imagine your breath moving all the way into your belly allowing your lungs to stretch and your belly to expand.
And as you exhale,
Imagine as your belly sinks back down,
You are pressing all of the air out,
Emptying your lungs completely.
Breathe in,
Breathe out.
Feel your breath going in and out.
Feel your belly rise and sink beneath your hand.
And feel your heart beat beneath your other hand.
Inhale slowly through your nose as you push your belly out.
Add a small pause at the top and then exhale through your mouth as you allow your belly to sink back towards your spine.
Breathe in,
Breathe out.
And now,
Just return to how you would breathe normally,
Letting go of controlling your breath.
Notice how you feel.
You're not looking for anything or expecting any changes necessarily.
Just experience how you feel.
Take notice of how the peace and calm feels in your body.
Take notice of how you feel after taking just a few minutes to connect your body and your breath.
When you're ready,
Bring awareness to the touch of your body on your seat.
Inhale.
Exhale.
And open your eyes.
And now,
Just return to your body.
.
