Take a moment to notice where you are.
You don't have to change anything,
Not your posture,
Not your breath,
Not even how you feel.
Simply notice.
If it feels okay,
You can soften your gaze or close your eyes.
If not,
You can keep them open and let them rest on something nearby or lowering your gaze.
Begin by noticing your body,
By sensing the contact points of support,
Whether it's the floor,
The chair,
The bed,
Allowing the hands to rest where they naturally land.
You don't need to hold everything by yourself.
Allow yourself to soften any gripping,
Any clenching,
Any tightness.
I know it's easier said than done.
No judgment if it doesn't happen right away.
Just observation.
Allow the shoulders to soften away from the ears,
Letting the breath find its own natural rhythm.
Now bring gentle attention to your breath.
Inhale slowly through your nose and exhale through your mouth with a sigh.
We'll repeat that again and this time when we go through it,
You can imagine yourself exhaling some of the tightness that you may have been carrying.
I invite you to inhale slowly through your nose and exhale through the mouth with a sigh.
Again,
Inhaling through the nose fully and deeply and exhaling through the mouth with a sigh.
Noticing the parts of your body that feel tense or tired.
Remember that if you feel any sense of tightness,
Any rigidity,
Stiffness,
Any tension,
Remember that stress is your body's way of protecting you.
Take a deep inhale in and a nice long exhale out.
The thoughts may still swirl,
That's normal.
Instead of pushing them away,
Picture them as leaves floating gently on a stream.
The water glides them across each other peacefully,
Gently.
You watch them pass,
Gliding into the distance without needing to follow or to cling onto or to attach onto.
Bring your attention back to one anchor,
Whether that be your breath,
The heartbeat,
Maybe the weight of your hands,
The sound of your surroundings.
Allow this anchor to remind you that you are in the present,
That you are in your body.
I invite you to take one final deep breath in and a slow gentle exhale out.
When you are ready,
Gently bring movement back into your body,
Whether it's a gentle sway,
Whether it's movement of the fingertips or the toes,
Whether it's a stretch.
Just take a couple of moments here.
Let's take one final deep breath in and a nice slow gentle exhale out.
If your eyes were closed,
You can gently open them,
Coming back into the space.
Noticing your environment again,
Noticing how the past seven minutes have made you feel.
Any differences in energy levels,
Any differences in maybe sensation of what you were feeling.
Just take a little bit of time to reflect and know that this state is something you can always come back to.
We have come to the end of this meditation.
If you are so inclined to,
Please leave a rating and a review and I wish you a great day ahead.
