Hi and welcome to your meditation.
Go ahead and take a seat when you're ready or lie down,
Whatever is comfortable.
Take a deep breath in.
Open mouth exhale.
Let it go.
Place your palms up if you need to receive more energy or palms down if you want to feel more grounded.
Wherever you are keep your eyes open for just a moment.
Gaze forward like you're looking out toward the horizon and when you're ready gently close your eyes.
Maintain the length of your spine and drop your chin toward your chest lengthening the back of your neck.
Take natural breaths.
Today we will be focusing on mindfulness,
Which is cultivating a non-judgmental awareness of your present moment.
So wherever you are mentally,
Physically,
Allow each breath in and each breath out to become a little bit more relaxed,
To let go a little bit more,
And to focus on contentment right here right now.
Contentment might be a little uncomfortable but just know that your breath will get you there.
Let's do it together.
Exhale all of your air and deep breath in.
Let it go.
Again deep breath in and let it go.
There's no right or wrong breath just keep breathing.
As you take natural breaths in and out become aware of your body.
The focus you have will begin to lengthen your inhalations and exhalations.
Your aim is to calm the body.
With that mental point of focus you tap into your parasympathetic nervous system,
A place that creates relaxation,
Contentment,
And mindfulness.
You may even get a little tired but that's okay.
Keep breathing.
Notice,
Observe your thoughts.
And if there's a lot today allow those thoughts to just move on every exhale,
Create space,
And allow the next breath to come in,
The next thought to come in.
Continue moving your breath through the body and draw your attention to the crown of your head on your next inhale.
And on your exhale allow the muscles in your face to relax,
Your cheeks,
Your mouth.
And on your next inhale bring your focus a little bit lower,
Maybe your chest.
And as you exhale allow any tension to subside.
Soften your neck,
Soften your shoulders.
And on your next inhale really fill up your lungs.
Notice any sensation or strain that it may cause you.
And on your next exhale relax your belly completely.
And if your focus gets lost that's okay.
Just gently remind yourself to come back to your breath,
Come back to the physical sensations of that breathing.
And on your next inhale bring your focus to your hips,
Perhaps a place of tightness.
If you're like me you may store a lot of thoughts and stress and anxiety into those hips.
And on your exhales imagine that tension in the hips is subsiding,
You're becoming more open.
The relaxation is spreading through your legs,
Melting away.
And on your next inhale feel energized and fill up your body.
And on your next exhale fully relax and let go all the way down to your toes.
Allow yourself to stay calm and breathe.
Remember to stay kind to yourself and take notice if your mind is a little stressed or a little uneasy that's okay.
You can let it happen,
Acknowledge it.
But I challenge you to keep your body still.
I challenge you to become an observer of the chaotic mind and thoughts and to not be physically influenced by them.
Very good.
And you're ready.
Gently start to bring your awareness back to your body.
Maybe some movement with your fingertips.
Maybe you start to roll your shoulders back or forward or drop your head side to side feeling a gentle stretch in your neck.
Take a moment to just observe from the start to finish.
And when you're ready open your eyes.
Take a big breath in,
Sigh it out.
I hope you have a great day.
Thanks for joining.
