Extending The Exhale - Meditation

Easing the mind.

Welcome to time for healing.

This time is just for you.

As you relax,

Allow your body to become heavy and if you'd like,

Let your eyes close gently.

Listen only when you are able to completely focus on yourself.

Although you cannot always control the mind,

You can encourage it to be more at ease.

Learning to do this will help you respond rather than react to your thoughts and emotions.

This practice gives you the opportunity to train your mind to slow down when it becomes overactive and helps you practice ease and relaxation instead of perpetuating those difficult mental states.

You can sit upright or lie down for this practice.

If you are experiencing anxiety or stress in this moment,

Lying down may encourage relaxation.

Take a few deep breaths,

Inhaling,

Filling your lungs completely.

Hold the breath for just a second or two and exhale slowly.

As you let the breath go,

Try to empty your lungs slowly and completely.

Recognizing that you cannot control every thought that arises,

Connect with your intention to relax your mind.

If thoughts are present,

Just leave them be.

Offer yourself two simple phrases of kindness toward the mind.

May my mind be at ease.

May I be at ease with my mind.

Synchronize these phrases with your exhale,

Offering one phrase each time you breathe out.

Hear each word and try to connect with your own intention to care for your mind.

When the thinking mind starts up,

Come back to the breath and the phrases.

Even if you can say only one phrase before the mind wanders,

You are still moving toward relaxation by continuing to practice.

As you begin to return to the outer world,

You will remain relaxed and your inner mind will process what you heard.

You are feeling more alert.

You are now ready to resume your day.

You are feeling good about taking this time for healing.

This time just for you.