Welcome to this quick reset meditation.
To begin,
Find a comfortable position,
Either sitting,
Standing or lying down.
Allow your body to relax and settle into the present moment.
If you're sitting or standing,
Feel your feet grounded on the floor,
Or your sit bones supported by the cushion or chair.
If you're lying down,
Notice how your entire body is connected to the surface beneath you.
If you're standing or sitting,
Feel your feet firmly grounded on the floor,
Or your sit bones supported by the cushions or chair.
If you're lying down,
Notice how your entire body is connected to the surface beneath you,
Feeling supported and secure.
Now,
Start to listen to the sounds around you.
You don't need to label them,
Just listen to the sounds you can hear.
First,
Tune into the noises that are farther away.
Then slowly shift your attention to the sounds that are closer.
Simply observe them and acknowledge their presence without judgment.
Next,
See if you can notice any smells nearby.
Bring your awareness closer and closer to yourself until you start recognizing the scents in your environment.
Also here,
Just observe them without any need to analyze or judge.
Now,
Gently bring your attention to your breath and notice where you feel it most.
Whether it's in your belly,
Or higher in your chest,
Maybe you feel the breath coming in and out through your nostrils.
You don't have to change anything,
Just observe the rhythm of your breathing without judgment.
Now,
Take a deep breath in through your nose,
And release everything with a slow exhale through your mouth.
Once again,
Take a deep breath in,
And release everything with a gentle exhale through your mouth.
With your next breath,
Imagine breathing in supportive energy from the earth that flows up through your feet,
Up through your body,
And out of the top of your head into the universe.
With your next inhale,
You reverse it and imagine supportive energy from the universe entering through the top of your head,
Flowing down through your body,
All the way to and out through your feet.
Repeat this a few times,
Breathing in the energy of the earth,
And releasing it through your head,
And breathing in the energy of the universe,
Receiving extra support as it flows down through your body and out through your feet.
And whenever you're ready,
Slowly open your eyes and enjoy your day.
See you next time.
