Welcome to today's meditation.
Today we're going to be focusing on calming a busy and a fast-moving mind.
I'll invite you to find a comfortable seated position.
Any way shape or form that you feel most comfortable in And as you find your seat.
Allow the sit bones to ground heavily into the surface beneath you.
And just taking a moment to feel that contact that sense of support.
Now with that support,
See if you can lengthen the spine sitting up taller.
Allowing the top crown of the head to reach all the way upwards.
And if you haven't already,
You can close the eyes or lower the gaze.
And then start to find your breath.
Right now in this exact moment.
You are here.
You are grounded.
You are present.
You are helped.
Knowing that you have your body,
Your breath,
Remind.
And the greater environment around you.
Take a deep breath in.
And a breath out.
A deep breath in and out.
And out.
Just continue with this pattern,
Noticing the rise of the inhale and the fall of the exhale.
And when the mind gets busy.
Try to focus on the breath noticing the length of the breath as it fills your body.
Noticing the softening of the exhale as the breath leaves your body.
And for some of us sitting here in this position right now doing not much,
Doing nothing might be tough.
And I just want to acknowledge that.
That's okay.
Sitting and doing nothing and being in stillness can be challenging in a really fast-paced world.
So celebrate yourself for just taking the time out of your day to be here,
To be in this state.
Right here,
Right now.
And if there's any resistance.
Any form of defensiveness,
Any judgment.
You don't need to fight the feeling You don't need to fix anything to change anything.
Maybe you just noticed.
Notice.
What the body sensations are trying to tell you.
Notice what the breath is trying to tell you.
And even in the moments where the mind may be loud with fast moving thoughts.
Know that you can always slow your breath.
Know that you can always change the pace of your breath Just know that the breath is always with you.
It's changing based on the body state,
Changing based on the environment.
Changing based on how you feel.
So many factors that can influence our mind,
Our breath,
Our body.
And how beautiful it is that we have this tool.
To help us.
In the fast moving moments.
In the busy moment.
We always have our breath and our body.
If the mind starts to drift away into thoughts.
Just noticed.
It's not a bad thing.
It's not that you're doing meditation wrong.
It's a natural human process.
If you find that happening,
Gently guide yourself back to the breath.
Or perhaps to any body sensations.
Where we place our focus really has an effect on how the body feels.
So notice,
Where is your focus?
Notice if your attention is on the breath.
Or has it drifted away into a thought?
And sense were in our thinking minds so often.
Notice if you can bring your attention back into the body.
Back to the breath.
Sometimes we want the thinking mind to be active.
Other times it's too active.
And we want to bring it back into our bodies.
So just noticing this balance.
Where our attention goes.
To the intellect.
Or into the body.
And so much of daily life is trying to find that balance.
Knowing when we're too stuck in the head.
And when it's the correct time to bring it back to our body.
Wherever you are,
Let's take a deep breath in.
And a full breath out Breathing in.
And exhale everything out.
Let's inhale for 1,
2,
3,
4,
5.
Pause.
Exhale 5,
4,
3,
2,
1.
Inhale for 1,
2,
3,
4,
5,
Pause.
Exhale for 6,
5,
4,
3,
2,
1.
Last one.
Inhale for 1 2 3 4 5.
Pause.
Exhale 7 6 5 4 3 2 1 full breath in and full breath out.
Returning to a normal round of breath.
Meeting yourself where you're at.
Noticing the natural rise and fall of the breath.
Maybe allowing the shoulders to soften a little bit Allowing the face to soften,
To ease off.
And just noticing your headspace right now.
Notice where you're at.
And really try to embody this energy as you go forward into your day.
Thank you so much for joining me in this meditation.
