Hey there,
Adam here.
I don't know about you,
But the seasons changing can really have a major impact on my body,
Work,
Mind,
Energy levels,
Pretty much everything.
When I stop and look around me,
I notice that nature is signaling a gradual slowing down right now,
Making preparations.
Leaves are changing color,
And then they fall.
Trees are cooling off.
Animals get ready for the leaner months of quiet to come.
Fall brings a tremendous amount of change,
And I hope this meditation could remind you to stop,
Notice any changes that are meaningful to you,
And mindfully consider how you might want or need to respond to those changes.
I found that if I don't do this,
And just barrel on through as if things are exactly the same as they were for spring and summer,
Things just feel off,
Just not quite right.
This meditation will be a simple breathing exercise with the choice of some simple body movements,
Followed by a brief body scan and loving kindness practice.
To get started,
Please find a comfortable but alert seated posture.
For our breathing exercise,
Feel free to breathe along with me for a 4 count inhale,
Brief pause at the top,
And then a 7 count exhale.
Alternatively,
Feel free to utilize any breathing technique that helps you slow down and feel grounded,
Still,
And focused.
If you're breathing with me,
Let's take a chance to prepare with a breath in and out,
Setting aside any extra thoughts that aren't needed right now.
Then start with a 4 count inhale,
1,
2,
3,
4,
Pausing at the top,
And a 7 count exhale,
1,
2,
3,
4,
5,
6,
7.
Good.
Let's do a few more rounds.
Inhale,
2,
3,
4,
Pause.
Exhale,
2,
3,
4,
5,
6,
7.
Inhale 2,
3,
4,
Pause.
Exhale 2,
3,
4,
5,
6,
7.
Inhale pause.
Exhale.
Please continue on your own for as long as is needed to help you feel centered.
Feel free to release the breathing technique and just breathe gently and naturally going forward or continue,
Whatever works better.
If you'd like,
You're welcome to add some gentle movement to get your body involved as well.
One option is to let your head float gently down to one side mindfully.
Consider moving with your breath,
Exhaling as you lower your head to one side,
And inhaling as you move up and over to the other side.
See how it feels to explore a few more rounds of breath and movement.
For another movement option,
Please consider placing one hand on the floor or the arm of your chair and bring the opposite arm up and over your head,
Leaning toward the arm on the floor for a side stretch.
Please explore whatever range of motion is best for you in this moment.
Perhaps you'd want to breathe in as you lean over and exhale as you come up to center again.
Then breathe in toward the other side and exhale back toward center.
If that feels okay,
Please try a few more rounds of this movement or any other that suits you right now.
You're welcome to continue more rounds of either of these movements or any other slow movement that feels good in your body with your breath.
Whenever you're ready,
Consider settling back into a still seated shape,
Breathing gently and slowly.
Next,
Please join me for a full body scan.
I encourage you to approach this exercise non-judgmentally,
Slowly checking in with your body as you go.
To start,
Focus on the crown of your head and scan slowly down to your eyes,
Nose,
Lips,
Teeth,
Tongue,
Jaw and front of your neck.
Next,
Expand to your shoulders and down your left upper arm,
Forearm,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger and pinky.
Then under to your palm,
Wrist,
Forearm,
Upper arm,
Across your collarbones to your right upper arm,
Down your forearm,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger and pinky.
Then under your right hand to your palm,
Wrist,
Forearm,
Upper arm and shoulder.
Next,
Move slowly down your chest,
Abdominals,
Hips,
Upper thighs,
Knees,
Shins,
Ankles and feet.
Now move under your feet to your heels,
Calves,
Hamstrings,
Glutes,
Lower back,
Upper back,
Back of your neck and up to the crown of your head again.
Any sensations that came up for you,
See if you can spend a little more time with them to see what they might need to tell you while you continue to breathe naturally.
Next please consider the following phrases as you work to radiate loving kindness energy toward yourself and others.
To start you might want to place a hand near your heart center and say either aloud or to yourself the following phrases.
May I be happy.
May I be happy.
May I be well.
May I be well.
May I be surrounded by kindness.
May I be surrounded by kindness.
May I find rest.
May I find rest.
Good.
Now try these same phrases but maybe for someone else in your life,
Perhaps the first person that comes to mind.
May you be happy.
May you be happy.
May you be well.
May you be well.
May you be surrounded by kindness.
May you be surrounded by kindness.
May you find rest.
May you find rest.
Well done.
Keep breathing.
Now I hope you're feeling relaxed and calm at this point in the meditation and if you're not that's okay.
It sounds like your body might be speaking to you so I want to encourage you to listen.
Regardless please take this opportunity to put together everything you've learned thus far.
Any signals from your body,
Your mind,
Your spirit and just see what it means for you.
Are there any changes that you want to make with that information?
What do you need during the changing of the seasons to feel at peace and rested?
Do not worry if nothing has come up yet.
Sometimes these answers take a little time and sometimes they're just ridiculously obvious right in front of you.
I encourage you to be patient and gentle with yourself as you prioritize your needs.
Some find it helpful to do a little bit of journaling after an exercise like this.
Maybe that might be helpful for you.
Feel free to stay here inquiring internally as long as you like.
I hope you find some rest and wellness this season.
Be well.
