Hi there,
My name's Vanessa Loader,
And this is one of my favorite short,
Five-minute centering practices.
So whenever you're feeling safe and comfortable.
I recommend you sit with your legs and arms uncrossed.
On a chair or meditation cushion or bench,
Resting your feet on the floor if you're in a chair.
Whenever you're feeling safe and comfortable,
Just allowing your eyes to gently close.
Starting to tune in to the body.
And the breath.
Noticing.
The rise and fall.
Of your chest or belly.
As you inhale,
And exhale.
And with each inhale.
I'd like for you.
To visualize.
Or imagine.
That you're inhaling the calm.
Peaceful energy.
It's all around you.
And with each exhale.
Visualize or imagine.
That you're letting go of any tension.
Or stress.
Or worry.
That you've been holding on to.
Inhaling calm.
Peaceful energy.
Exhaling,
Letting go,
Letting it all go.
And just for this.
Little while.
That we do this today.
Have Nothing.
To worry about.
So.
.
.
Enjoy the way that feels.
Do not have.
Anything.
To worry about.
This is a luxury.
That very few people.
Allow themselves.
To take a little time.
Out of your busy day.
To just.
Relax.
Enjoy the way that feels.
To just.
Rela.
As you continue to inhale this calm,
Peaceful energy.
Imagine it filling your whole body.
Your whole being.
This calm,
Restorative.
Peaceful energy.
You might even see.
A color or colors associated with it.
And as you exhale and release,
You might also see a color or colors associated with it.
And anytime the mind wanders.
Think of your mind like a little puppy.
If a puppy ran off to explore something.
You wouldn't yank the leash to call the puppy back.
You would gently guide the puppy back.
Of doing the same with your attention.
With your focus.
Anytime your awareness wanders.
Just gently guiding it back.
With the breath.
As you continue to inhale this calm.
Peaceful energy.
As you exhale,
Letting go,
Letting it all go.
Then taking a moment to connect in with your heart center.
If you'd like,
You can place one or both hands on your heart.
Just asking your heart what you need right now.
And setting an intention for yourself for the day.
What would you like to call in?
What would you like more of?
Maybe it's rest.
Joy or glee.
Or creativity.
Whatever it is.
I like to say in my own mind.
Say yes to and then whatever the intention is so I say yes to to even more joy today.
Or I say yes.
To being really present with my loved ones today.
I say yes to my creativity today.
I say yes to being kinder to myself today.
So take a moment and say yes to something,
Set an intention.
Starting to come back to the present moment,
Noticing the sounds inside the room or outside the room.
Perhaps wiggling your fingers and your toes.
Whenever you're ready,
Allowing your eyes to gently open.
Thank you for meditating with me today.
Hope that short practice helps you to feel more grounded and centered.
And I hope that you have a wonderful day.
Lots of love.
