Welcome to Calm the Mind,
A guided mindfulness meditation to end your day with.
My name is Christina,
And I will be guiding you through your practice this evening.
Take a moment,
Just noticing your surroundings and finding yourself in a comfortable seated position.
Taking a nice big inhale here,
And exhaling all the still air out of your body.
And bringing your gaze down towards your knees,
A very soft gaze.
Placing your palms down,
Resting on top of your thighs,
Or your hands cupped and resting in your lap.
Feeling the ground beneath you.
And you may notice that I will pause.
And this is just an opportunity for you to connect with yourself and sit with the silence.
And just know that I am here with you this entire meditation.
And gently close your eyes if they aren't already.
And releasing any extra stale air that there still may be in your body by inhaling.
And exhaling deeply.
And as you end your day by shifting from doing to being,
You will gently focus on your awareness.
You will focus on an anger like your breath,
Building the muscle of concentration.
And you will also practice accepting each moment exactly as it is.
By witnessing your thoughts,
Your emotions that may arise,
And sensations as they come and go.
By learning to let go,
You can rest in the stillness and peace of the present moment.
And with your eyelids heavy and your eyes closed,
Let's begin with a breath.
Visualizing this breath moving through your body.
And inhale in through your nose and up to the crown of your head.
Down the base of the neck and down the spine,
All the way down the spine.
As you inhale down the backs of your legs,
All the way down the backs of your legs,
Your calves.
Down the soles of your feet,
Till you reach your toes.
And exhale out through your nose.
And with the next inhale,
Follow your breath up through your toes,
Through the tops of your feet and ankles.
As you slowly follow your breath up through your shins and knees.
Continuing your breath up through your thighs and hips.
As you reach your stomach,
In your chest,
Noticing how your chest expands with the breath.
Up through your throat,
Up and down out through your nostrils.
Just noticing how your body feels.
Noticing any sensations that are arising.
You may feel deeper in relaxation and letting go.
Letting go from your day,
Letting go from your day at work,
At home,
Wherever you were.
Letting go from that as you exhale.
By accepting each moment exactly as it is.
You are being a witness to your thoughts.
Being gentle with yourself and accepting each moment as it is.
Being gentle with yourself and accepting that your thoughts may come and go.
Following my guidance.
Noticing where your feet are in contact with,
In contact with the ground beneath you.
Noticing how your calves are resting and how the backs of your thighs are resting.
In contact with the ground beneath you or your chair.
Your sits bones just melting into the seat ground earth beneath you.
You may notice your breath deepening in the whole length of your back.
Resting up against a chair,
Wall,
Ground beneath you.
Allowing your muscles to relax.
Drawing your shoulders away from your ears.
Lengthening your spine.
Softening your gaze again.
Heavy eyes,
Heavy eyelids.
Relaxing your jaw.
Allowing your tongue to rest down.
Drawing it away from the roof of your mouth.
And releasing any tension that you're holding inside of your mouth.
And now moving up your cheeks and eyes and eye sockets.
Softening your gaze.
Allowing your eyebrows to soften as well.
And your forehead muscles.
And just noticing that you are the observer of your thoughts.
And again,
At any time that your mind may wander,
Gently bring your focus back to your breath.
To this moment of where you are now.
And as you notice this rhythmic inhale as you gently breathe in.
And exhale,
Gently breathe out.
And observing just how natural your breath is.
You don't have to instruct yourself how to breathe.
It is atomic.
And visualize yourself just as you are in this moment.
As an observer of yourself.
And bringing light to all and every sensation that you are feeling now.
Visualizing yourself with a warm glow.
Surrounding you in your space.
Holding you as your body and mind continues to release and detox from your day.
And as we come to a closing to our meditation today,
You may want to set an intention for your evening.
And for the day that follows.
This could be anything.
This could be visualizing yourself with a smile on your face.
This can be a word.
A phrase.
And as you repeat that intention to yourself,
With a gentle inhale,
Breathe in.
And a full body exhale out.
Soften your gaze.
And gently open your eyes.
With your gaze down,
Noticing your body in this moment.
Noticing all the sensations,
How you feel.
And drawing your chin down towards your chest.
Lengthening your spine.
And allowing your head just to lift,
Just the crown of your head to lift up.
Leveled.
And opening your eyes now fully.
Wishing you a beautiful,
Restful,
Mindful evening and day ahead.
