Mindfulness For Healing Series (7/7): Cultivate Peace

Hello and welcome to today's practice.

Take a moment to find your comfortable position,

Either seated or laying down.

And as you settle in,

Take a few moments to check in with the space around your hips and lower back,

As well as your shoulders and upper back.

Release any tension from your face,

Letting your eyes possibly close and starting to breathe in and out through your nose,

Watching the flow of the inhalation and exhalation.

Draw your attention into the flow of your breath,

Recognizing the smooth rhythmic flow of inhalation and exhalation.

Let your thoughts begin to drift away so that your mind is as present as possible.

Invite your body to relax,

Releasing tension in the feet and leg,

The hip and belly,

The chest and shoulders,

The arms and hands.

Rest your attention with your breath by focusing on one area of your body where you can feel the breath the most.

Maybe it's the belly,

As it expands and contracts.

Maybe it's the ribcage,

Widening outward and drawing inward.

Maybe it's the gentle rise and fall of the chest.

Maybe it's the movement of air in and out at the tip of your nose.

Allow your body to rest as deeply as possible.

Each breath is soothing,

Bringing peace into the body to release and dissolve any physical or mental tension.

Breathing in and silently repeating,

I choose calm.

Breathing out and silently repeating,

I allow ease.

Breathing in,

I choose calm.

Breathing out,

I allow ease.

Feeling how the inhalation nourishes the body and mind.

The exhalation creates softness to relax into a little deeper.

As you stay connected to the sensations in your body,

You might notice some parts of the body becoming a little tense.

As this happens,

You can use your awareness to allow these places to gently soften and return to a state of ease in these spaces.

Seeing how deeply you can be aware as you stay with these words.

Inhaling,

I choose calm.

Exhaling,

I allow ease.

Feel your whole body here and the effortless calm that you've created with this practice.

Reconnect with the room around you.

When you feel ready,

Slowly open your eye,

Gently move your body,

And transition back into your day.