Hi,
I'm Caroline and today I'm sharing with you a short meditation practice that you can do wherever you are right now.
Whether you are at home,
At your work,
Or even sitting in a crowded train,
You can take the next few minutes to focus on yourself,
Your energy,
And on letting go of anything you feel is holding you back right now.
This meditation is meant to be a quick break during your day.
Between meetings,
Errands,
Or even just as part of your coffee break,
Gift yourself this time to relax,
Reset,
And let go of any lingering tension from your day so far in order to begin the rest of your day with a fresh perspective.
So come to a comfortable seat.
If you're sitting in a chair,
Come to the edge of your chair and plant your feet about hip width distance apart onto the floor.
Let your hands relax in your lap.
Close your eyes if you feel comfortable doing so.
Allow your toes to relax onto the ground or in your shoes.
Create a long spine,
Bringing your shoulders over your hips and your head and neck in line with your shoulders.
Focus on bringing length to your back.
Shrug your shoulders up to your ears.
Hold here for a full breath in and out.
One more inhale.
Then as you exhale release your shoulders down.
Keep your shoulders relaxed here as you focus on your breath.
First,
Notice how your breath comes in and out naturally.
Start to slow down your breathing by lengthening your inhales and exhales.
Try not to force the air in and out,
But rather,
Let it come and leave quietly.
Try to bring your exhales to be as long as your inhales.
Keeping your hands relaxed in your lap,
Turn your palms to face up toward the ceiling.
Bring your hands to fists by curling your fingertips in toward your palms.
And then letting your thumbs rest across your other four fingers with the tips of your thumbs resting directly on your ring fingers.
This is called mushti mudra,
Which is Sanskrit for closed hands.
This mudra or hand seal specifically helps us to release any pent up emotions that we're holding on to,
Such as anger or even stress.
While holding this mudra,
Continue to lengthen your breath and start to focus on a feeling of letting go.
As you inhale,
Gently squeeze your fists,
But while keeping your shoulders relaxed.
As you exhale,
Soften your fists and allow yourself to release anything you've been holding on to.
Continue to squeeze and soften your fists gently as you breathe in and out.
As you breathe,
Focus on and release any negative energies that you feel are holding you back right now.
As you continue to release these unhelpful emotions,
Begin to consider where in your life you could set some boundaries to prevent these negative energies from further affecting you.
These could be boundaries for a specific person or people,
Or for certain situations that drain your energy or otherwise negatively affect you.
Notice where in your body you physically feel these emotions affecting you.
And notice how it feels when you choose to release them with every exhale you take.
Continue your breathing.
Begin to soften your fists,
Uncurl your fingers,
And allow your palms to face up while your hands continue to rest in your lap.
Slowly bring your pinky fingers together and allow your hands to form a bold shape facing up.
This is called Pushpaputa Mudra,
Which is Sanskrit for handful of flowers.
This is a symbol of both receiving and of offering peace.
As you continue your steady breath,
Imagine that you are holding your own spirit and your own love in your hands and offering it to all who need it right now.
As you offer yourself,
Also allow yourself to accept whatever it is that the universe or others have to offer you right now.
Whatever stresses you are dealing with in your day or in your life,
Whether it be people,
Tasks,
Or situations,
Use this moment to let the little stuff go quietly and continue your day with a renewed sense of peace.
Slowly allow your hands to relax and release the mudra.
And if they were closed,
Allow your eyes to slowly and gently blink open.
And take one more full deep breath,
Breathing in through your nose,
Into the lungs,
Into the belly.
And then sigh it out,
Exhaling through your mouth.
Thank you so much for practicing with me today.
May you always see your inner courage.
Speak your strengths and hold joy in your heart.
Namaste.
