Pressure is all around us,
Both external and internal.
Sometimes mental pressure can be so intense we physically feel it in our bodies.
Although you can't eliminate pressure completely,
There are some simple techniques to manage your response to it.
Let's begin this meditation by sitting comfortably someplace where you won't be disturbed.
With your eyes closed,
Take some deep breaths in through your nose and out through your mouth.
As you exhale,
Feel free to let out an audible sigh and let some tension go.
Now just breathe normally in through your nose and out through your mouth or nose,
Whatever feels most comfortable for you.
Take a few moments to notice the sounds around you.
You don't need to chase the sounds or analyze them,
Just notice them.
Do you hear sounds nearby or far away?
Notice any background sounds or sounds that are barely perceptible.
Now turn your focus to your body.
How does your body feel today?
Tense or relaxed?
You don't need to change anything,
Just notice.
Pressure and stress in life tends to show up physically in the body.
It can present itself in feelings of muscle tension,
Soreness,
Fatigue,
Or pain.
By calming your mind and body,
You can release some of this discomfort.
For a few moments,
Turn your attention to your breathing.
Often when we're feeling tense or under pressure,
Our breathing can become shallow.
If your breath feels short or shallow,
Can you make it a bit deeper?
Notice the feeling of your breath coming into your body and then traveling back out again.
See if you can feel it as the air moves in through your nose or as your chest expands,
Or even noticing the rhythm of your breathing.
Focus on any part of your breathing that feels right.
Now take a moment to notice how your hands feel.
Initially,
Don't try to change anything,
Just notice.
Now take one deep breath,
And on the exhalation,
See if you can relax your hands a bit.
Try that again.
Another deep breath,
And release your hands as you exhale.
One more time.
Now move to your feet.
Feel your feet stable on the floor.
Feel the support of the ground below you.
Take a deep breath,
And as you exhale,
See if you can release tension from your feet.
Breathe in,
And exhale,
And see if you can relax the feet a bit more.
And once more.
Move your focus now to your stomach.
How does your stomach feel inside?
Pressure often results in knots or a heavy feeling in the pit of your stomach.
Try taking three deep and slow breaths,
And on the exhale,
Release any tension in your stomach.
It takes a huge amount of energy to hold tension in our bodies.
So try to release any tightness,
And free up your energy to be used in healthy and productive ways.
Move your attention to your whole body.
Notice how you feel overall.
Take three deep,
Slow breaths,
Purposely trying to let go of any remaining tension,
Tightness,
Or discomfort.
From head to toe,
As you exhale,
See if you can release any tension.
Now gradually bring yourself back into the room by noticing the sounds around you once more.
Notice the sounds that are close to you,
And sounds in the distance.
Begin to move your fingers and toes,
And maybe stretch a bit.
Slowly open your eyes.
Try not to rush off.
Just take a moment to notice how your mind and body feel.
You might feel calmer than when you started,
And if you don't,
That's all right too.
With practice,
You can integrate these techniques into your daily life.
Integrate these techniques into your life,
And use them anytime you feel pressure building up in your mind or body.
Thanks for meditating with us today.
We look forward to seeing you tomorrow.
