Begin by settling into a nice comfortable position whether that's seated or lying down.
This kind of practice can have amazing effects.
It's been shown to improve your ability to focus and concentrate,
Helping with things like ADHD.
It can also reduce anxiety and urges by redirecting the attention.
So set aside whatever else might be going on and just take the next few minutes to relax.
Once you found that nice comfortable position take a deep breath in and as you exhale just sigh it back out and gently close your eyes.
Settle in to the darkness behind your eyelids and just take a second to enjoy being less stimulated.
What we're going to do here is really simple.
You'll just notice different parts of the body and you can't really do anything wrong.
So just follow the sound of my voice and bring your attention to the tip of your nose.
Just notice the sensation of air moving past it in and out with each breath.
Really try to get curious about those sensations.
How much can you notice?
Now spread your awareness to your face.
Individually relax those muscles in your forehead.
We often don't even notice how much tension we hold there.
Soften your cheeks,
Your jaw and release your tongue down from the roof of your mouth.
And again just notice all of the sensations you can.
At some point your mind will wander off and that's perfectly alright.
That's actually what we want.
It's what meditation is all about.
When you notice the wandering that's when you've succeeded.
And when it happens you can just gently bring yourself back to that area of focus.
Next,
Shift to the throat and again just relax all of the muscles there.
Notice everything you can like the sensation of the air moving past as you breathe in and out.
And maybe on your next exhale you gently hum and just notice what those vibrations feel like.
And now move your awareness to your chest.
Noticing the pattern of your lungs,
The sensation of expansion and contraction,
The pattern of your heartbeat.
And now as best you can expand your awareness to your entire body from the top of your head all the way out to the tips of your fingers and all the way down to the tips of your toes.
And get curious what does it feel like to be in your body right now?
How much can you notice?
How much can you soften and relax?
Now it's about time to wrap up.
So take a nice deep breath in,
Feeling the expansion of your lungs.
And exhale.
One more,
Inhaling even deeper this time.
And exhale,
Release.
Just let the air fall back out.
And you can begin to bring yourself back now.
Noticing the support of whatever's beneath your body.
Maybe bringing some gentle movement to your hands or feet or anything else.
Just waking the body back up.
And when you're ready,
Open your eyes,
Gather yourself and come out of that.
