Pellar.
Find a quiet place where you won't be disturbed.
Sit comfortably or lie down in a stable position so that your back is straight but not tense.
If you're sitting in a chair.
Place your feet firmly on the floor.
If you are lying down.
Rest your arms alongside your body.
And make sure your head is comfortably supported.
Make sure you feel warm and comfortable.
Cover yourself with a blanket if needed or loosen any restrictive clothing.
Once you've settled into a comfortable position.
Gently close your eyes.
Now,
Take a few slow,
Deep breaths.
To bring your attention into the present moment.
And begin to quiet the mind.
Inhale through your nose.
And exhale.
Through your mouth.
Feel your belly expand on the inhale.
And soften.
On the exhale.
With each out-breath.
Try to relax the body.
Let tension.
Melt away.
Take one more deep breath in.
And along.
Steady breath out.
Continue breathing naturally,
Without speeding up or forcing the breath.
Simply observe each inhale and exhale for a while.
Like waves arriving and receding.
Now,
Turn your attention to your body.
Make a slow scan from the crown of your head all the way down to your toes,
Noticing sensations in each area.
If you feel tension or stiffness anywhere.
Consciously send a deep breath there,
And with the exhale,
Allow the tension to release.
Start with the head.
Soften the skin of the forehead.
Let the eyebrows settle.
Relax the eyelids and the muscles around the eyes.
Let go in the cheeks.
Soften the jaw.
Shift your attention to your neck and shoulders.
Lower the shoulders.
Relaxing the muscles of the neck and shoulders.
With every exhale.
Feel the shoulders growing softer and heavier.
Yielding their weight to gravity.
Focus on your arms,
Hands,
And fingers.
Relax the arms from the shoulders through the elbows all the way to the wrists.
Soften the hands.
Let them rest easily.
Bring your attention to the torso.
Soften the chest and the belly.
Breathe freely,
Don't pull the belly in,
Let it rise with each inhale and fall with each exhale.
Feel the muscles along the spine let go.
If you encounter any place of discomfort along the way,
Breathe into that area and with the exhale,
Dissolve the tension.
Now the lower body.
Relax the hips and the glutes.
Let the muscles of the pelvis release.
Feel the weight of your body.
Supported by the surface beneath you.
Soften the thighs.
Let the knees drop softly.
If you're lying down,
Let the knees rest naturally.
If you're sitting,
Avoid holding them tense.
Relax the calves.
Finally!
Bring attention to the feet.
Feel the contact of the feet with the floor or the surface you are lying on.
Soften each foot.
For a moment,
Sense your whole body at once,
From the crown of your head to the tips of your toes.
As one whole.
Notice if any tension or stiffness remains anywhere.
If so.
.
.
Take a calm breath and direct it to that place.
And with the exhale.
Let the tension flow away.
Now that the body is more relaxed.
Turn your attention to your inner space.
To thoughts and emotions.
Notice what thoughts are appearing in your mind right now.
Let them move freely without stopping on them.
Your mind may be offering you different things,
Plans for later,
A to-do list.
Or memories from the day.
Try to adopt the stance of an observer.
Watch thoughts.
As if they were passing by you.
Don't judge them and don't get involved.
If you notice a thought has absorbed you,
Gently take a step back in your awareness and allow that thought.
To drift away.
Also.
Bring attention to any emotions that may be present.
Notice what you feel in this moment.
Perhaps calm.
Perhaps tension.
Impatience or something else.
Whatever it is.
Acknowledge the feeling without labeling it as good or bad.
It simply is.
Let emotions come and go as well.
If you are feeling a strong,
Uncomfortable emotion.
Take a calm breath now.
And as if directed toward that emotion.
Giving it space.
Then with the exhale.
Allow it to disperse a little.
And drift away.
Return your attention to your breath moving through you.
Notice the physical sensations of breathing.
The movement of the belly and chest.
The air entering and leaving through the nose.
Your breath is like an anchor that holds you in the present moment.
It's the mind's nature to wander,
To get carried away by thoughts,
Memories or plans.
If you realize your mind has drifted.
That's okay and completely normal.
Each time you notice your attention has gone to other thoughts or stimuli,
Gently guide it back to the breath.
You can softly label what distracted you.
Perhaps saying to yourself.
Thinking,
Or remembering.
And deliberately return to observing the breath.
Each time.
Re-anchor yourself in the rhythm of the inhale.
And the exhale.
Be kind.
And patient with yourself.
It's natural to return many times.
Once again,
Become aware of the physical sensations in the body.
Feel the weight of your body supported by the surface beneath you.
The points where you touch the floor or the chair.
Notice any sensations present at the end of this meditation.
What is the state of your body and mind compared with the moment before you began?
Notice whether there is more calm or ease,
But try not to judge,
Simply observe these differences with curiosity.
Take a deep breath.
And slowly wiggle the fingers and toes.
You might gently turn your head side to side.
Loosening the neck.
If you like,
Stretch softly,
Reaching through the arms.
Take one more easy inhale and.
.
.
On the exhale.
Slowly open your eyes.
Look around the space,
Noticing the colors and shapes in the room.
Notice the sounds reaching you,
Perhaps the hum of appliances,
Noises from outside,
With the ticking of a clock.
Sense the smell of the air or any other scents if you notice them.
Take in these stimuli as if noticing them for the first time.
Thank yourself for these several minutes of mindful presence.
It's valuable time you've given your mind and body.
Try to carry this sense of calm and clarity into the rest of your day.
Remember that at any moment,
Whenever you need.
You can bring your attention back to the breath.
Your always available anchor.
To regain balance and ease.
Wishing you were calm.
Gentle time after this meditation.
If this practice was helpful,
You can follow this channel and save this meditation so it's easy to return to it whenever you need.
Thank you for our time together.
Speak to you soon.
