We are going to get right to it.
We are going to hop into a seated position or if you are at the office or you are walking that is perfectly fine too.
Just come to a place where there's not as many distractions around you.
You can't stand,
You can lie down,
Whatever is going to bring you the most calming sensations in your body.
So we are going to start the seated meditation or whatever position you are in with the palms facing up.
The eyes are going to be open and I just want you to take a moment to look down at your left palm.
Wiggle your fingers.
You can see all the lines in your hand.
You can make a fist and open up a few times.
Just really focusing on the details of your hand.
Wiggle your fingers around and then shift your focus over to your right hand.
Spread your fingertips wide.
Notice all the lines within your hands and then wiggle both hands opening and closing your fists.
I want you to drop your shoulders as far away from your ears as you can no matter what position you're in and go ahead and close your eyes.
Let your palms rest heavy.
The mouth is going to stay closed and I just want you to breathe in and out through your nose here.
Coming back to your breath.
Coming back to your body.
It's always here.
The breath is always here even if we disconnect from it.
Note the tension in your body.
Notice if you're holding tension in your chest,
Your hips,
Your shoulders,
Maybe in your hands or your feet,
Forehead and just become aware.
Continue to breathe deep.
I want these to be the biggest breaths in and out through the nose as slow as you can.
Further dropping the shoulders away from the ears.
Relax.
Releasing tension with each breath out.
Using the breath as an anchor into this present moment and as a tool to release physical tension in your body.
So just stay connected.
Soften a little more with each breath out here.
Mouth can stay closed.
You can take a big breath in through the nose.
You can open the mouth.
Just feel the tension leaving your body.
Feel the heat leaving your body.
Breathe in.
Fill up your lungs.
Drop the shoulders away from the ears.
Hands are light and resting.
Hold the breath.
Slowly release it.
Letting tension in your body melt away.
Breathe in.
Expand through your lungs.
Hold the belly forward.
Hold the breath.
Relax the shoulders away from the ears and release.
Exhale.
Expand.
Create space in your body where you're tight,
Where you need it.
Hold the breath and release.
Drop the shoulders away from the ears.
Exhale.
Continue breathing slowly.
Expanding on your inhales.
Creating space where you need it,
Where you don't think you have any space,
But you're creating little pockets in your body to open up and on your exhales soften your muscles.
Release any thoughts.
That have risen up.
I want you to picture this light in your chest.
Continue to breathe deep.
It's a white light right behind your chest bone.
Right at your heart center.
Picture it glowing.
Picture it getting a little bigger.
Just slightly bigger with each inhale that you take.
And then you exhale and it stays the same size.
Inhaling as it grows.
Reaching the sides of your ribs up towards your throat.
Exhale.
Release and soften.
And just keep visualizing this light in the center of your chest.
Growing with each inhale that you take.
If any thoughts arise,
Don't judge yourself.
Just let them go.
Bringing your focus and attention back to this light at the center of your chest.
Until it fills up your entire body.
From your head all the way out through your hands and your arms.
Down into your legs and your feet.
Connecting back to this center.
To this light that you have within you.
This is your center and your peace.
This is your unshakable core.
All of the to-do lists.
All of the stressors.
They are outside of our body and we have the power to control what we let in and out of our minds,
Of our body.
Picture this light growing to the surrounding area around you.
Letting this light push away and deflect all that is around you.
Bringing this peaceful sensation into our body but also around us.
If you're having trouble focusing,
You can picture putting all of those things,
The to-do lists,
The stress into a box outside of you.
Just setting the box to the side.
Focusing on this inner light within you and around you.
Breathing in.
And finally,
Continue to breathe deep.
Breathing in.
Focusing on expanding that light.
Creating all of the space in your body.
And as you exhale,
Soften any muscles that are breathing or forming.
Three.
Hold the breath for four.
Three.
Two.
One.
Hold the bottom of the breath for four.
Three.
Two.
Hold for three.
Two.
One.
Exhale,
Tension away.
Three.
Two.
One.
Hold at the bottom for four.
Three.
Two.
One.
With the eyes remaining closed,
Come back to this visualization of this light.
So you take one hand onto your heart and one hand onto your belly.
Inhale.
Feel this calm sensation within you.
Keeping the breath slow.
Let go of the to-do list.
Put it into the box.
Set it to the side.
It won't be there.
And you can address it from this centered place.
You'll be more productive.
You'll be more focused.
You'll be less anxious.
Let any tension you have melt away.
Take a big breath in.
To seal this practice,
Hold at the top of the breath.
Press your fingertips into your belly,
Into your chest.
Contract your core.
Hold for five.
Four.
Three.
Two.
Hold.
No any stress.
Release it.
Exhale.
Feel your belly collapse.
Place your hands back down onto your palms and you can move forward with the rest of your day from this centered place.
You can remind yourself that you get to do these things.
You don't have to do these things.
You get to do these things.
We have one life to live.
So we might as well move through it in the most present and joyful way.
So come back to this meditation at any time.
Visualize this light.
Take deep breaths when you need to.
From my heart to yours.
Namaste.
