This is a meditation to calm the anxious mind.
I find that when my mind is racing,
The best thing for me sometimes is to be really active,
Like run,
Bike,
Hike.
And other times I just want to sit and breathe.
So if you're feeling that you want to sit and breathe and collect yourself,
This is a really great one for you.
So make yourself really comfortable wherever you are.
Lying down or sitting.
Just getting yourself totally comfortable.
And cozy.
And just being here.
That's all you have to do.
Be here with your body and your breath.
Notice how your body is lying or sitting,
The position it's in.
Are your feet touching the floor?
If you're lying down,
Are your arms placed out to the side?
Are your hands on your belly?
There's no right or wrong here,
Just whatever feels right for you.
And then noticing your breath.
Feeling the breath flowing in and flowing out.
And taking a nice long inhale.
And a long,
Slow exhale.
Another inhale,
Long and deep.
And a slow exhale.
And one more round on your own,
Slow and deep.
In and then slowly out.
And then allow your body to just settle.
And your breath to settle.
Allow your breath to find its own natural rhythm.
Being here in the present.
And with your thoughts,
Noticing anything that comes up.
And each time you find your mind wandering,
Just gently bring your thoughts back to here,
To my voice.
And checking in with your emotions.
And your breath once again.
Checking in with your breath.
Do you notice any sounds?
Or perhaps through a silence.
Just observing.
Being the one who observes.
What are you observing right now besides the sound of my voice?
Do you notice any sensations in the body?
The feel of the breath and the body,
Feeling the body expanding.
As you inhale,
The belly rises.
And as you exhale,
The belly falls.
And being in presence.
What does it feel like to be sitting here or lying down?
Are you feeling any tension,
Pain or discomfort?
And if so,
Breathe into it.
Send your breath to that area or those areas where you are feeling any tension or pain or discomfort.
And as you do so,
You might notice that area shifting.
Perhaps you feel it becoming softer.
Less dense.
So now I want you to Imagine that you're out there in the world,
Wherever you're going.
Perhaps you might be in the grocery store walking down the street.
So you're around people.
Imagine that you're around people.
Being there with the one you see.
Being in the present moment.
Making eye contact.
And smiling.
Perhaps you're smiling at someone who's had a hard day.
Or a bad week.
Or a difficult life.
Or just lost a loved one.
Just being the observer.
You know,
I find sometimes when I'm out and about and I smile at someone,
I smile at a stranger,
They tend to smile back at me.
And it lifts my inner spirit.
And I hope that it lifts their inner spirit as well.
And there's two spirits that are just being lifted together.
So just witnessing that,
Being observant of that,
And using loving kindness whenever possible.
Coming back to the body.
Bring yourself back here,
Just noticing,
Are those shoulders relaxed?
Can you release them a little bit more?
Is your breath soft?
Notice your forehead,
Smooth.
Your jaw unhinged.
Perhaps there's a slight smile at your lips.
Or maybe your eyes.
Or perhaps there's an inner smile.
Just smiling on some days even when you don't feel like it.
Smiling can lift your inner spirit.
Can you notice the energy in your body?
Can you feel the energy around your eyes and your lips?
The energy underneath of you.
Above.
To your left.
To your right.
Just notice the energy all around you.
Notice the energy from any objects close to you,
Whether your eyes are open or closed.
And just observing your breath once again.
Feeling that rise and fall of your breath in your body.
Your belly.
And feel the whole body being breathed.
Feel this breath flowing down your body,
Into the feet,
To the toes.
Up to the top of the head.
And before you open your eyes.
Observe gentle movements in your body,
Maybe wiggling your toes.
Your fingers.
Allowing your breath to slowly lengthen.
And if your eyes were closed just opening your eyes and Looking at everything around you as if seeing them for the very first time.
Just notice everything.
Everything has energy.
Feel the shape,
Look at the colors,
Where they're placed.
Take in your new surroundings.
And take your new awakening out into the active world.
Being mindful of your steps,
Speech,
Body.
And your smiles.
Sending you big love.
Thank you for joining me.
Namaste.
